Strength

Deadlift

For 7.5 minutes; every 90 seconds complete 10 reps deadlift @ 50% of 1 RM

Then:

Squat Clean Pyramid

4 @ 50%
3 @ 60%
2 @ 70%
1 @ 80%
2 @ 70%
3 @ 60%
4 @ 50%

Conditioning

15 minute time cap to complete the following:

200 push-ups
100 sit-ups
50 pull-ups

If not completed…

Additional 50 burpees

*Competitor: As prescribed
*Established: As prescribed
*Recruit: 90 sec or greater/No squat cleans/crunches/pull-up progressions