Warm-up
Strength:
Strict Press 3×6
Rest 2min between sets
You can increase across the 3 sets
Conditioning:
1000/800m Row
30 Hang Power Cleans 95/65
30 Push Press
30 Lateral Burpees Over the Barbell
1000m Run
Time Cap 25min
*Second option with less weight, step-over burpees, and shorter run