Strength:

• Shoulder Press 1-1-1-1-1, using heaviest weight per set
• Push Press 3-3-3-3-3, using heaviest weight per set
• Push Jerk 5-5-5-5-5, using heaviest weight per set

For time:

• Run, 400 m
• 21 Shoulder Press, 95 lbs
• Run, 400 m
• 21 Push Press, 95 lbs
• Run, 400 m
• 21 Push Jerks, 95 lbs
• Run, 400 m