Strength:
5 x 300 meter Sprints
or
Clean & Jerk
15-12- and 9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.
WOD:
3 Rds For time
5 DL @ 275/185
25 Wall Ball
CrossFit Yucca Valley 
Wow, my first intro to Gwen was very humbling. Forearm smoker! As RXd with 135, no fouls. Thinking 145 would be doable next time around.
M/41/6’2/170
4:06 @ 250# dead lift