Warm-up:
Run 400 meters, Dynamic Stretches
Strength Work
Push Jerk
Work to a tough 3, then:
3set x 3reps @ that weight
WOD:
For time:
30 Wall Ball, #20/14
15 Shoulder to Overhead, #115/75
20 Wall Ball
10 Shoulder to Overhead
10 Wall Ball
5 Shoulder to Overhead