Warm-up/speed:
1) Tall Snatch 3x5
2) OTSJ 3x5
Strength:
3) DL: 10x2@60%, rest exactly 30 seconds between sets.
Conditioning:
4) 20 minute AMRAP:
15 ft Rope Climb, 1 ascent
Run 400 meters
Max reps Handstand push-ups (any variation).
Score is total number of HSPU.