Warm up
3 Rounds
Run 200
10 lunges
10 Presses with an empty bar

Strength
7 sets of 3 push jerks from the rack.
*It’s been a while since we just work on push jerks. Remember dip drive dip
Work toward a 3 rep max

Wod-
4 Rounds For time
10 Front Rack lunges with a barbell 135/95
8 Push jerks
6 Chest to bar pull ups
Run 400m

*scale to a weight where you are really challenging yourself to go unbroken on the 10 and 8. Maybe put it down it once the first round, but every round should be a battle at the barbell. If you can keep the RX weight unbroken work on upping the intensity at the barbell and on the run.