Warmup:
Ran 1.25 miles with 40lb weight vest
5 min of double unders
Snatch technique work

STRENGTH: 5 rounds
Strict Press (Double KB or Barbell) - 3 (worked up to 155 x 1)
Squat (any variation) -3 (front squat 3rm = 255)
Muscle up - 3
Power Clean (or double KB) - 3 (worked up to 245 x 3)

Finisher:
Lane of Pain Sprint (40 ydish) Relays - 6 times (no more than approximately 30 seconds rest in between)