STRENGTH
Every 1:30, for 10 sets, complete:
5 Strict Press

Begin with just the bar and increase gradually every set. You must complete 5 unbroken reps to move upward. If you hit your limit for 5 then lessen the weight and finish out the remainder of the sets at a doable but worth while weight.

CONDITIONING
3 rounds, for time, of:
10 Dumbbell Clean & Jerks (50’s/35’s)
400 Meter Run
10 Chest-To-Bar Pull-Ups
15 Burpees

You can scale up to Barbell Clean and Jerks if you are are familiar with the movement. Rx for Barbell would be 10 reps at 135/95 or 5 reps @ 185/130 each round.

Scale-Up for the pull-ups is 2 rope climbs per round.