Strength:

• Deadlift: 2 reps every 40 Seconds x 14
• Push Press: 2 x 8

Work: 3 Sets 

• Minute 1: 15 Muscle Snatch (75/55)
• Minute 2: 12 Handstand Push-up
• Minute 3: 15 Box Jump (24″/20″)

WOD: 3 Sets at  High Effort

• 5 Clean and Jerk (185/135)
• 20 Meter Dumbbell Overhead walking lunge (50/35)
• 15 Second AB Sprint
• Rest, walk 4-5 Minutes