Split Jerk - 1x5@55%, 3x5@65%
Supermans - 4x8 total reps
Push Press - 1x5@45%, 3x5@55% of your 1RM jerk
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.
Partners go through stations, rest 2 min between:
Station A: Farmers Carry x 100 ft/ max MU for 6 min, scale to ring dips
Station B: Max C&J (75%) for 6 min between partners