Strength:

• Push Press 5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.

For time:

• Run, 400 m
• 21 Shoulder Press, 95/55 lbs
• Run, 400 m
• 21 Push Press, 95/55 lbs
• Run, 400 m
• 21 Push Jerks, 95/55 lbs