Strength
4 rds
5 Strict Press
10 BB Bent over rows
10 DB shoulder raises
Condtioning
8 rounds
10/8 Calorie bike
5 Clean and jerks 155/105
8 Burpees
Cardio Burn
5 rounds
15 hip thrusters
8/8 DB Lunges
12 goblet squats
Then
4 rds
21 kb swings
12 box jumps
15 push ups
8 cal ride