7.B

Warmup/Tech: Split and Push Jerk - keep it light! and low reps.

A1) Bench Press 5, 5, 5, 5, 5 (5x5)
immediately after each set...
A2) AMRAP Jumping Pushups - wtf is that? pushup but hands leave the ground (no clap necesary)
3min rest

Work up to heaviest bench you can do for 5. and keep track of number of reps for each A2.
Mods: regular pushups if you cant jump it. Chest to ground. Hands under shoulders. Elbows back.

B) 1 Mile Run  - For time

Post thoughts/questions on tech as well as weight for 5x5 + reps of amrap per round. and mile time.

Zack. AMRAP means as many rounds as possible. aka do as many jumping pushups as you can after. when you cant leave the ground anymore you're done.

5.A

Tech: Split Jerk

Not a great video but the best I could find...

A) Build a 1 Rep Max Strict Press (no legs!)

 15 min

B.1) Push Press (legs!) 90% of strict press 1rm weight x3 reps

B.2) As many 20lb weighted Pullups as you can

rest 4min

4 rounds for weight/reps

C) 10 Thrusters (45lb bar only)

     20 Situps

3 Rounds for time

Post times/reps etc. and thoughts to comments!