Strength
A. behind the neck jerks
5 sets of 2 reps build load
 
B. overhead squats
4 sets of 5 reps build load from last week
 
WOD
"Rich and Sad"
every 3:00 x 4 sets
8 dual DB devil's press 50/35  35/20
12/8 cals row
rest the remaining time