Strength

Take 10 minutes to work up to a "heavy" clean and jerk (heavy meaning 80% or more of your max)

WOD

3 rounds, 1 minute at each station of:

Push press 95/65 Box Jump 24/20 Bike/ski/row for calories Rest 1 minute

PUREFIT

3-4 rounds, 1 minute at each station of:

DB Push press Box Jump/Step ups Bike/ski/row for calories Rest 1 minute