Strength

Split Jerk 3×1 @ 80%:  Work up to 80% of your 1RM and complete 3 Singles.  Attempt a 1RM if you have time.

If you are new to weightlifting work up to a moderately heavy weight completing at least 3 lifts at each increment.

WOD

3 Rounds for Time

20 Kettlebell Swing 24/16kg
20 Wall Ball 20/14lbs
400M Run

Off Ramp WOD

3 Rounds for Time

20 Kettlebell Swing 
20 Air Squats (To Target)
400M Run