Not quite sure what Gina is doing in this pic, but I didn’t want to crop her out.

Warm Up:

7 Minutes Mobility
then
3 rounds
:30 / Side Samson Stretch
10 Seated Presses
50’RT 50′ LT Overhead Carry

Strength:

Push Jerk,
4 sets of 5 reps across at a moderate weight. Slightly more than workout weight. Focussing on consecutive rebounding reps.

Conditioning:

21-15-9
Shoulder to Overhead
Pull-ups

Rx
135, 95
Chest to Bar Pullups
Level 2
Scale to a weight that you could do 21 reps with unbroken completely fresh.
Chin Over Bar Pullups
Level 3
Scale to a weight that you could do 21 reps with unbroken completely fresh.
Band Assisted Pullups or Ring Rows