Power Lifting
Shoulder press 3,3,3,3,3+
Weightlifting
Jerks (push/split) 3,3,3,3 @80% of 1 rep.
WOD
AMRAP in 15 minutes of:
5 per arm Kettlbell clean and jerk 55/35lb (bell must be overhead and shoulder behind the ear at lock out)
10 Ring push ups
15 Squats