Lifting: Shoulder Press, Push Press and Push Jerks
Shoulder Press 3-3-3, using heaviest weight per set
Push Press 2-2-2, using heaviest weight per set
Push Jerk 1-1-1, using heaviest weight per set
Chipper: Runs, Shoulder Press, Push Press and Push Jerk
For time:
Run, 400 m
21 Shoulder Press, 95/65 lbs
Run, 400 m
21 Push Press, 95/65 lbs
Run, 400 m
21 Push Jerks, 95/65 lbs
Run, 400 m