WOD
[A]Shoulder press 1-1-1-1-1 reps
Push press 1-1-1-1-1 reps
Push jerk 1-1-1-1-1 reps

Try to increase the load on each of the 15 reps.

[COMPETITION TRAINING]
[B] Airbike for total cals:
30 sec sprint
30 sec rest
60 sec sprint
60 sec rest
90 sec sprint
90 sec rest
60 sec sprint
60 sec rest
30 sec sprint
30 sec rest

The sprints are max effort
 

 Photo credit: Wendy Swift

Photo credit: Wendy Swift