Behind the Neck Split jerk - 1x5@50%, 3x5@60%
Muscle Ups/Muscle Up Progressions - 3x8
Strict Press - 1x5@40%, 3x5@45%
sets x reps
If you don't know your 1 Rep Max, the load should not be super heavy. The weight should be moderately heavy, but still able to keep form perfect.
2 RFT of:
2 person partner
30 sec. Cumulative HS hold each... Partner assist is fine, Scale to wall walk x 2. 1 person works at a time.