Strength

Hang Clean 5 sets of 5 @ 70% 3RM

Back Squats 3 sets of 10 @ 70% 3RM

Clean Pulls 3 sets of 10 @ 110 % 3RM

Conditioning

AMRAP 10:00 min of:

5 muscle -ups with a ring dip after each muscle-up

15 overhead weighted lunges 45#/25#