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A. Push Press + Push Jerk + Split Jerk – 1+1+1 x 5@85-90% of last weeks weight you ended with. Pause for 6 Sec at the top of the split jerk before you drop it.
B. WOD
3 Rounds
20 TTB or hanging leg raises
20 HSPU
Run 400 Meters

Alpha – As Written
Bravo – 20 Hanging leg raises, 7 wall climbs(nose to wall) or HSPU to a box , run 400
Charlie – 20 hanging knee tucks, 20 Z-press with barbell, run 400
Delta – 20 leg raises or v-ups, 15 z-press, run 400 meters, if you need to shorten the run do so