Push Press / Split Jerk 

5 sets
2 heavy push press
rest 30 sec (add weight)
2 split jerks @80-85%
rest 2-3min

Sport Practice 

7min AMRAP
27 cal row
21 thrusters 95/65
15 pull ups

rest 4 mins

7min AMRAP
21 cal row
15 thrusters 115/75
9 C2B

rest 4 min

7min AMRAP
12 cal row
9 thrusters 135/95
6 bar MU

Core Accessory

2 rounds
15 cal AA @ moderate pace
50 ab mat sit ups
15 cal AA @ moderate pace
10-12 barbell roll outs