Strength:

Push Press

5×40%, 5×50%, 3×60%, 5×60%, 5×65%, 5×70%

WOD:

“The Bear Complex”
7 sets of the sequence:

1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

Repeat for 5 rounds

http://www.youtube.com/watch?v=Nh2Dj5LiYT4