Strength
Front Squat - 3RM - 10 minute cap
Conditioning
Two rounds - Rx = 50/35 ish
50 alternating DB snatches
50 alternating DB lunges (in rack position)
50 single arm DB row (25 per side)
50 single arm DB deadlift (25 per side)
50 pushups plus shoulder tap (one push-up, shoulder tap left, one push-up, shoulder tap right = 2 reps)