Warm-Up
200 Meter Lap Weighted lap
6 Minute AMRAP
10 Glute Bridge
10 Clam Shell
10 Tempo Air Squats

Strength
Every 2:30
Back Squat
1x8 @ 65%
1x8 @ 70%
1x6 @ 80%
1x6 @ 85%
Rest for 2 Rounds
Front Squat
1x5 @ 70%
1x5 @ 75%
1x5 @ 80%
1x5 @ 85%

Conditioning
5 Rounds
25 Kettlebell Swing
200 Meter Weighted Run(slam ball)

Weightlifting
3 Rep Max Hang Power Clean(above the knee)
by way of... 3 RM Hang Muscle Clean (no hookgrip/no body contact)
then...
Every 2 Minutes for 5 Rounds
3 Hang Power Cleans @ 90% of 3RM

Every 2.5 Minutes for 5 Rounds
3 Power Jerks (7-8RPE-AHAP 2 Second pause in dip/ receiving)