-Warmup

3 slow rounds

15 air squats

20 double unders

-Mobility

1 min calves

1 min hamstrings

1 min lats

-Strength

15 mins to find a 1RM power clean

-Conditioning

3 rounds

400M run

10 front squats 135/95 115/75 95/65

12 chest to bar pull-ups

-Cooldown

200M walk

Repeat stretches