STRENGTH
4 rounds of:
1:00 Power Cleans (increasing)
Rest
1:00 Bench Press (increasing)
Rest

Start at about 50% of your maxes and increase every round. Increase as far as possible (up to 80% of 1rm) as long as you can still get 5 reps within the minute. Dont cap yourself at 5 if you’re feeling good though.

CONDITIONING
AMRAP, in 15 minutes, of:
100 Meter Run
10 Push-Ups/Dips
10 Wallballs (20/14)

Advanced increase wallball reps by 5 every round. Keep push-ups and run same.