Warm up-

4 Rounds-

100m Run
5 Push ups
Bear Crawl ATR
5 Situps

Skill-

Efficiency on catching the bar on push jerk

Strength-

DB Bench Press 5 x 5

DB Pull Overs 3 x 5

Conditioning-

7 RFT-

5 Push Jerk from the rack
10 Weighted Steps ups