Strength

Work up to a 3 rep max Clean and Jerk then 90% for 2 x 3

Conditioning 

“Nasty Girls”

3 rounds

50 Air squats

7 Muscle Ups ( mod with 14 chest 2 bar pull up and 14 dips)

10 Hang power cleans (max 135/95)

Check the original CrossFit Nasty Girls video, it is a classic!