Strength
5 push press from rack
max effort strict pull-ups
10 staggered RDL
30 sec side plank each side
Conditioning
Stimulis-Threshold training and aerobic capacity (hit these round fast)
3 min work/ 1 min rest interval training
200 run
5 power clean and jerk 60/40
10 t2b or scale as necessary
max wallballs
score is your wallballs