Warm-Up
800 Meter Run
3 Rounds
5 Hang Power Clean (45/35)
7 Box Jumps
9 Push-Ups

Conditioning
Test 1: 
60 Calorie Row Time Trial

Test 2: 
3 Rounds
9 Power Cleans (135/95)
5 Burpee Box Jumps (24/20)

Accessory
Every 3 Minutes for 4 Rounds
a.5 Strict Pull-ups (sub box assisted Chin ups) Tempo: 30X1 add weight if tempo is too easy
b. ME Banded Strict Pull-up (aim for 10+ reps)