Friday

 Everyone Loves Wall Balls

Strength
Bench Press 5 5 5 5 5
Weighted Pull up 1 1 1 1 1

W.O.D.
10 Clean & Jerk @ bodyweight
Run 400M
10 Clean & Jerk
100 Double Unders
10 Clean & Jerk
Run 400m 
Three years: Learning Weightlifting