Strength:
2 sec pause jerks (pause for 2 sec on dip and landing)
Conditioning:
Rx
tabata thrusters, 45/35
hold at the bottom of the squat during rest
For time:
run 800m
30 bar muscle-ups
Scaled
tabata reverse air squats
For time:
run 400m
15 pull-ups
Record lowest set on tabata and times.