Warm-up:

200m Run then 3rds of:

8 Bird Dog @1113

5 Muscle Clean

5 Good Morning

Strength:

Sumo Deadlift 4×5 @3212

Conditioning:  

10 Pull-ups/Chest to Bar Pull-ups/Bar Muscle-ups

30 Power Clean

60 Wall Ball

30 Power Clean

10 Pull-ups/Chest to Bar Pull-ups/Bar Muscle-ups

Rx 115/75

Rx+ 135/95