Strength
Push Press
3*3
Push Jerk Or Spilt Jerk
3*2
Conditioning
600 meter row
Then, 5 rounds of:
10 bar muscle-ups
7 push jerks 155/95
buy out 600 meter row
(scaled muscle up is 10 chest to bar, 10 dips)
Cardio Burn
4 rds
Run 300 meters
Row 300 meters
20 Ball Slams
60 mountain climbers
Then
4 rds
100 meter sled push
16/13 cal ride
100 jump ropes
15 DB Thrusters