Weightlifting
Hang Clean + 3 Jerk
upto 90% effort

Snatch balance + 3 Overhead squats; upto 90% effort

Conditioning
40 min continuous:
21 cal Row
15 cal Assault Bike
9 cal Ski Erg

Midline
Every min, 12 min:
Min 1 – 10 GHD Sit-ups
Min 2 – 10 Barbell Good Mornings