Strength: 

1. 3 Clean pulls + 1 Clean + 1 Front squat, build up to a tough complex
2. Jerk from blocks, 3 Jerk dips + 1 Split jerk, build up to 85% of jerk max
3. Dumbbell Arnold press: 3 x 6-8
4. Weighted dips: 3 x 6-8

 

WOD: 12:00 AMRAP

9 Thrusters (135/95)

7 Strict handstand push-up

5 Muscle-ups