Tall Jerk 5x2 - light

Pause Jerk 5x3 - moderate (no more than 60%)

2 sec pause in the dip and 2 sec pause in the catch

Alternating Split Lunges work up to a moderately heavy 10

1 x max set of strict pull-ups.

Start each rep from a paused dead hang

No bending at the hip

9 Min AMRAP

10 HSPU

15 Box Jumps