Warm-Up
3 Rounds
30 second side plank (each side)
12+12 single leg RDL (opposite arm bracing rack)
ME set strict Chin-up
then…
6 Rounds
30 seconds on, 30 seconds off:
Russian Kettlebell Swings

Strength
Warm up to a moderately heavy set of 3 Deadlift (80-85% of max)
E3.5MOM for 4 Rounds
3 Deadlift (touch and go with pause on the floor, stay with a moderately heavy set of 3)
3 Power Cleans (60-65% of heaviest clean(moderate weight, not touch and go)
3(1+1) vertical jump to broad jump

Condtioning
21-15-9
Deadlift (225/155/55-60% of max DL)
Box Jump (24/20)