Warm-up

Strength:

Every 3min x 15min

Back Squat x 5 @70-75%

Conditioning:

15-12-9

Dumbbell Thrusters

Pull-ups

Immediately Followed By:

15-12-9

Dumbbell Power Clean

Dumbbell Front Squat

Rx 35/25

Rx+ 50/35 and Chest to Bar Pull-ups