Warm-up: 200m Run then 3rds of:

5 Scap Push-ups (slow and controlled)

10 Bird Dog

10 Thrusters 

Strength:

Every 2min x 12min

Push Press x 2 + Push Jerk x 3

Conditioning:

As Many Rounds and Reps as Possible in 2:30min of:

20 Air Squats

15 Push Press

10 Hang Power Clean

Rest 30sec

Repeat for 5 cycles

Rx 115/75

*Start where you left off in each set.