Warm-Up
4 Rounds for quality
5 False Grip Ring Rows (3 second descent, pause at the top)
7 Tempo Push-Ups (3 second descent)
9 Tempo air squats (3 second descent)
then...
Clean warm-up

Conditioning
"Badger"
3 rounds for time of:
30 Squat Cleans (95/65) 
30 Pull-ups
800 meter Run