Strength:
Warm up OHS
then
5 rounds Run 400m and immediatly into 10 OHS (increasing weight)
2 mins rest between attempts

WOD:
3 rounds of:
3min AMRAP
5 Power Clean and Push Jerks (135/95)
5 Pistols
Rest 1 min
L1: Weight will vary, Air squats
L2: (95/65) Box Pistols
L3: Written
L4: 185/125