Shoulder Press 6 x 3
Chin Ups 6 x 3
7 Rounds for time of:
-3 Jerks (Use the working weight from your shoulder press today)
-6 1-Arm KB Snatches each arm (44/26)
-9 Box Jumps (24/20)
For the shoulder presses, after a good warm up, do 6 sets of 3 reps using no less than your 5rm weight. In between sets, do 6 sets of 3 reps of weighted chin ups, negative chin ups, or the most difficult variation of the chin up for you.
For the metcon, use the same wight as you used for the presses. If you have to use a smaller KB or a shorter box, make sure you use pick the most difficult scaling option. Remember, it's not "as rx'd" if you don't use the right weights and box heights!