Warm Up:
3 Rounds
20 Double unders 
10 OH squats - pvc
5 Tiger pushups 
3 Hip explosions - Start on knees and explode with hips to get on feet.


Strength:
Bench 85% x 3 x 5
Clean 80% x 3 x 1


Metcon:
Complete 2 Rounds 
5 OH squats - 115#
8 Wall balls
Rest 2 Minutes and repeat for 4 cycles.
1st cycle: 1:22
2nd cycle: 1:40
3rd cycle: 1:55
4th cycle: 2:13