Buy In: Use bands to warm up and loosen your shoulders. Ask for guidance if you need it. Spend about 5 minutes.
Shoulder Press (this is strict form, the bar should return to your collarbone/sternum every rep. Do not use momentum)
5 reps@55 and 65%. Complete max reps @75%
In 10 minutes, find your clean and jerk max.
in any order and for time complete:
100 Double Unders
25 Handstand Push Ups.
Partition as desired, cap is 20 minutes. Post loads, work completed to comments.
photo below is purportedly of Chris Poole and Ryan Berube: