Workout of the day

3 Rounds:‍

Min 1: 5 Strict press
Min 2: 3 push press
Min 3: 1 Push Jerk

*The goal is to move up in weight each set and start each round
Heavier. Focus on staying tight and creating a solid foundation on your strict press, then focus on driving with your legs and squeezing your glutes for the push press. Lastly adding speed under the bar and aggressively getting your head through on the push jerk.

8-Rounds: (12 mins)

1 min:

8 DB-Snatch
6 Pull-ups
-Max DU's in remaining time
‍

30 sec Rest

30 seconds is not a lot of time to rest, 8 Rounds is a lot. Try to pick a pace you can match over and over for the first 4 rounds.
If you feel good after 4, start to see if you can have a faster transitions.

DB weights:

L1: #20/30
L2: #30/40
L3: #35/50 + C2B Pull-ups

3 Sets:

8-10 Seated DB Ext rotation per arm
12-15 DB Hammer Curls
Max Bent over DB row

Rest 1 Min Between Sets