Warm-up:

200m Run then 3rds of:

3 Romanian Deadlift

3 Muscle Clean

3 Front Squat

3 Tall Clean

6 Bird Dog with 2sec hold at extension

Strength:

Back Squat

5 reps @ 75-80%
3 reps @ 85-90%
1 rep @ 90-95%
10 reps @ 65-75%
Rest 2 minutes between sets.

Conditioning:

As Many Reps as Possible in 5min of:

Squat Cleans (135/95)

Rest 5min

Then, For Time:

A Surprise

(Last done 5/13/19)