Men WOD:

Split Jerk 10x135 10x155 10x160 10x170 10x175(PR)
Back Squat 10x185 10x185 10x185 10x185 10x185
Power Clean 30x95(working of the shrug and triple extension)
DB Box Step-up 10x35 10x35

Ladies WOD:

Find 1RM max on deadlift in 15 min
Carly 155(PR)/Amy 155(PR)/Shelley 125(PR)

Then--
200 Jumping Jacks
150 Airsquats
100 Sit ups
50 Overhead Plate Lunge (25 each)
25 KTE