Bench- 1x5@60%, 1x4@70%, 2x3@80%
Ring Pushups - 4x8
Push Press - 1×5@45%, 1×4@55%, 2×3@65% of your 1RM Jerk
sets x reps
If you don't know your 1 Rep Max, use trial and error. The first set is always a warmup set. The second is preparing your body to go heavy. Sets 3/4 should be hard to get the final rep. If you can complete sets 3/4 easily add weight.
12 Min. AMRAP
1 Bear complex (135/95)
12 Box jumps