Lift - 3X 3 Press, 3 Push Press, 3 Push/Split Jerk
Thruster/Shuttle A.K.A. Bring your barbell to the park day
20-14-8 Thrusters/10M shuttle runs
Set up cones 10M apart
Place 95lb barbell (or 2 45lb dumbbells) at one cone.
Do thrusters, then run back and forth between cones same amount of times as thruster: First round, do 20 thrusters then run a total of 200M worth of 10M shuttle runs.
Food For Thought