Strength

Push Jerk

Work up to a heavy set of 5 then reduce by 10% for one more set of 5

Strict Press

10 x 4 at 80%

Accessory Work 

Strict Pull Ups

5 x Max reps, with one minute rest between sets

DB or KB Upright Rows

5 x 10

Strict Dips with a slow eccentric

5 x Max reps with one minute rest between sets

Conditioning  

20 minute AMRAP

200 m run

8 Thrusters 135/95

10 Toes 2 Bar