Warm-up:

200m Run then 3rds of:

3 Romanian Deadlift

3 Muscle Clean

3 Power Clean

3 Strict Press

6 Scap Push-ups + 1 Tempo Push-up with a 10sec negative

Strength:

Shoulder Press 3×10 @ 65-70%

Conditioning:

21-15-9

Power Clean 185/125

Box Jump 24/20

Strict Handstand Push-ups

Time Cap 15min

Or

21-15-9

Power Clean 155/105

Box Jump 24/20

L-Seated Dumbbell Press 35/25

Time Cap 15min