Warm-Up:

3 Rounds of:

10 Plate-to-Overhead

10 Plate Burpee Jump-Overs

 

Strength:

Four sets of:
Romanian Deadlift x 6-8 reps @ 3011 (TEMPO work)
Rest 60 seconds
Lateral and Front Raises x 8-10 reps each arm (no more than 10lbs in each hand)
Rest 60 seconds

 

Conditioning:

B.
Two rounds for time of:
500 Meter Row
Hand-Release Push-Up x 20 reps
24/16 kg Kettlebell Swings x 30 reps
400 Meter Run