1) Split Jerk (3, 3, 3, 3, 3)

2) 4 Rounds:
8 Weighted dips (scale to bodyweight or minimal bands possible), followed immediately by
12 tempo reps (3s up, 3s down) incline DB squeeze press
Rest 2 min between sets

3) 3 Rounds:
10-20 GHD situps (be conservative with reps based on experience)
Superset with:
8 right arm DB curls (hold opposite arm in full contraction, palms up) directly into
8 left arm DB curls (hold opposite arm in full contraction, palms up) directly into
8 double arm DB curls (palms up)
Rest as needed