Warm-Up:

15-12-9:
Calorie Bike or Row
AbMat Sit-Ups
Slow Air Squats

9-6-3
Empty Bar Good Mornings
Empty Bar Strict Presses
Empty Bar Deadlifts

5-3-1
Empty Bar Pausing Front Squats
Walkouts

Conditioning:

Skyhook

3 Rounds:
20 Hang Power Cleans
20 Front Squats
20 Push Presses
Rx – 95/65