3 Behind Neck Tall Power Jerks
3 Front Tall Power Jerks
3 Behind Neck Power Jerks
3 Power Jerks
Strength: Shoulder Press - 1 x 20 Reps
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Lift: On Toes Split Jerks
https://vimeo.com/71434341 (copy and paste this link if necessary)
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WOD: 20 Min "Ladder"
1-2-3-4-5-6-7-8-9-10………
Perfectly Vertical KB Swings 53/35 (Rx) - 70/53 (Rx+)
Pull Up + Toes 2 Bar (Rx) - C2B Pull Up + T2B (Rx+)
Gymnastics: 2 Rounds NFT
50' Handstand Walk
50 Double Unders
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For the newer people that might not have done the overhead warmup listed above...here's a :30 demo of the 4 movements.