WOD-1.30.18

STRENGTH 

Every 2 minutes for 8 minutes (4 sets):
30 seconds of Shoulder to Overhead

Sets 1-2: Push Press @50-60% of 1-RM SP
Sets 3-4: Push-Jerk @65-75% of 1-RM SP 

Then...

3 sets 

Max Rep Seated DB Press

Immediately followed by

Max Rep Push Ups 

You should be hitting 15-20 reps on DBP 

If you get 25+ it's too light

METCON 

AMRAP 3:

21 Box Jump Overs (24/20)
15 burpees
Max Pull ups 

rest 2 minutes

AMRAP 3:
18 Box Jump Overs (24/20)
12 burpees
Max Pull Ups 

rest 2 minutes

AMRAP 3:
15 Box Jump Overs (24/20)
9 burpees
Max Pull ups 

rest 2 minutes

AMRAP 3:
12 Box Jump Overs (24/20)
6 burpees
Max Pull ups