Primer
A.  push press + 10 second hold at the top x 3 reps @50-60% jerk max
B. jerk dips x 5 reps  https://youtu.be/NYIgTh-XyYQ
C. single arm handstand hold x 15 seconds- scale to fit on a box
 
 
Strength
10 sets of 2 reps push jerk @65-75%
build if quality is there

WOD
"Cardio Craze"
Every 4:00 for 5 rounds
Run 100m
10 burpees over a line
Bike 10 cals