Strength: 10 min to build upto a heavy complex of:
1 strict press
1 push press
1 push jerk
5 mins to build upto a heavy split jerk

Wod: 4x3 min amraps (1 min rest after each one)
1A: me cal ski
1B: Me C&J@60/40
1C: me cal row
1D: me snatch@60/40

Wod: go hard and fast on each section ! Fast work short recovery.