Strength-
power clean and jerk- Sets of heavy 2’s.
Perform one power clean and jerk, drop the bar, reset quickly and do another power clean and jerk.
2,2,2,2,2,2 Rest longer between sets of 2, this is not a max, this is 80 percent or less of your max, no misses. great form.

Wod,

40/30 bike calorie buy in (40 guys/30 girls)
then 4 rounds of 10 thrusters 95/65
10 pull ups
10 burpees