Warm-up

3 Sets For Quality:
8 Downward Dog Incline Push-ups (or push-ups)
8 Ring Rows
15 Light Dumbbell Tricep Extensions (single dumbbell behind head)

Strength/Skill

5 Sets: 3 Low-Hang Clean Deadlifts + 2 Low-Hang Clean Pulls
Build to technical loads focusing on positions (not speed or weight)

Work

“Meet The Press”

18 Minute AMRAP:
15/10 Calorie Echo Bike
12 Toes-To-Bar
9 Strict Presses

15/10 Calorie Echo Bike
12 Toes-To-Bar
15 Push Presses

15/10 Calorie Echo Bike
12 Toes-To-Bar
21 Push Jerks

Barbell @ 95/65

Home Gym

18 Minute AMRAP:
1 Minute Any Machine / 200m Run
12 Sit-ups
12 Strict Presses

1 Minute Any Machine / 200m Run
12 Sit-ups
12 Push Presses

1 Minute Any Machine / 200m Run
12 Sit-ups
12 Push Jerks