Strength/Skill

Power Jerks from the rack

8 x 3 - build to a moderate load

 - stay at a weight that allows full lockout and control upon receiving the bar

 - no mis-steps/squishiness (stay at a load that allows this)

Work

"Frannie"
21-18-15-9-6-3
Pull-ups
Thrusters @ 65/95
Sit-ups
DUs

 - take your time off the start, speed up as you near completion

 - goal is to do everything unbroken (scale accordingly)