Warm-up:
200m Run then 3rds of:
30sec HS Hold
6 OH Plate Step-up

Strength:
Push Press + Push Jerk + Jerk

WOD:
300m Row Buy-in,
4rds
4 Front Rack Lunges (115/75)
4 S2OH
4 Front Rack Lunges
8 Box Jump (24/20)
12 DU