ring rows 5 x 30/30 if you already have pull ups, then you are not allowed to use the kip. Work on pulling with the false grip.

ring dips 5x 30/30

hspu 5×30/60

wall facing squats 60/60

overhead press to push press to push jerk progression.

– weight is 95/65. 5 sets. Do as many strict overhead presses as possible. Without dropping the bar, move into the push press. When that tires out move to the push jerk. Rest a strict two minutes in between sets.