Strength
Every 2:30 for 5 sets
5 Deadlifts (build to medium load 70-75%)
Conditioning
One set Every 5 min for 20 min
Row
DB Snatch
Box Jump
*score slowest round
F: 10/8 Cal, 9 Alternating DB Snatch, 9 Box Jump
P/S: 12/10 Cal, 12 Alternating DB Snatch (heavy), 9 Box Jump 24/20
Competition
5 sets
Bike 5 min on 2 min Rest