Strength:

Push Press

5   reps @ 60%

3   reps @ 70%

1+ reps @ 80%

 

For max reps @ 80%

 

Conditioning:

25 Burpees

25 Power Cleans (135/93)

25 Burpees

…but

Every minute on the minute perform:

7 Wall-Ball Shots (20/14) @ 9′

 

For Time

 

Flexibility:

Couch Stretch, 1:00/leg

Right leg split, 2:00

Left leg split, 2:00

Couch Stretch, 1:00/leg

 

For Quality

 

 

Post load and max reps, time, and experiences to comments