2 rounds not for time of:
3 mins of rowing, biking or jogging
12 hip & back extensions
1x Burgener warm-up with empty bar (45/35)
push press and push jerk for 5-10 minutes.
Allow enough time to warm up for each lift. Each moment should help you warm up for the next movement. The weights used should be HEAVY. They should either be going for a rep PR of aiming or have each round be the same weight but challenging.
You should be out of breath and fee like you did something especially during the set of 5s.
Shoulder Press 1-1-1-1-1, using heaviest weight per set
Push Press 3-3-3-3-3, using heaviest weight per set
Push Jerk 5-5-5-5-5, using heaviest weight per set