Strength
4×5 rep back squat 70% of 1rm
between sets 10 sec handstand hold
Conditioning
For time (15 min cap)
200 run
15 shoulder to overhead
15 burpees over the bar
200 run
15 hang squat cleans
15 burpees over the bar
200 run
15 thrusters
15 burpees over the bar