Warm up-
Run 4×200  and 3×400
Rest 60 seconds in between

Strength
Clean and jerk complex-Practice this complex for 10 minutes start with an empty bar and build up to your EMOM weight
10 Minute EMOM (every minute on the minutes
Two Squat Cleans plus 1 jerk

Wod-
7 Rounds
7 push up
7 Pull ups
14 Wall Balls 20/14