Warm-Up
2 Minutes AMRAP
10 Side steps left
5 Air Squats
10 Side steps right
5 Air Squats

10 Minutes to establish
3 Rep Max Seated box Jump

Strength
15 Minutes to find...
10 Rep Max Reverse Lunge(off of 45# plate)(5 left, 5 right)
then...
Every 2:30 for 4 Rounds
10 Reverse lunges @ 80% of 10RM
5 seated Box Jumps @ 80% of 3RM

Conditioning
3k Row Time Trial

Weightlifting Club
1 rep hang power clean(above the knee)
Every 90 seconds for 4 Rounds
2 Hang Power Cleans @ 85%
Every 2 Minutes 4 Rounds
1+1+1 Power Clean+ Clean+ Jerk Dip Hold(3 seconds)
Every 2 Minutes for 4 Rounds
3 Clean Pull to hip (3 second hold @ hip)