Jump, Press, Pull

Warm Up:
Passthroughs x10
Rotator Cuff
Overhead stretch x 2/arm
Lunges x 5/leg
Jump Rope x 30
Perfect Stretch x 2/leg

2 Rounds-
Overhead Squat x 10 (PVC)
Push ups x 10 (hands off floor at bottom)
Supermans x 10
Dips x 10
Handstand Hold For Time

6:30 & 7:30
Mechanic Work - Press/Push Press/ Push Jerk (PVC)

WOD: 21/15/9
Box Jump (24"/20")
DB Push Press (45/25#)
SDHP (75/45#)

Thruster & Swing

Warm Up:
Pass throughs x10
IR Stretch
Overhead Stretch w/bands
Bear Crawl
Crab Walk
Jump Rope x 50
Perfect Stretch x2/leg

2 rounds
Pushups x10
Squats x10
Sit-ups x10
Overhead Squats x10

6:30: Mechanics
Press/Push Press/Push Jerk

7:30: SWOD
Max Pullups OR Barbell Upright Rows

WOD: For Time
DB Thrusters (15/10)
KB Swings (55/35)
50-40-30-20-10