Strength
Clean
Every minute for 6 minutes complete 5 touch-and-go Cleans (full squat) @60% of 1rep max.- 145

Conditioning

Group A
4 rounds for total reps per exercise:
• 1 minute Dumbbell Front Squats (#45/25)
• 1 minute Box Dips
• 1 minute Sit-ups
• 1 minute Rest

Group B
4 rounds for total reps per exercise:
• 1 minute Dumbbell Squat Cleans (#35/20)
• 1 minute Ring Dips
• 1 minute V-ups
• 1 minute Rest

Group C
4 rounds for total reps per exercise:
• 1 minute Dumbbell Squat Cleans (#50/35)
• 1 minute Muscle-ups
• 1 minute Toes to Bar
• 1 minute Rest

Chose C
Squat Cleans: 30
Muscle ups: 8
Toes to Bar: 42