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