Strength 

Hang Cleans

Work up to a heavy set of three then reduce by 10% and complete another set of 3

Front Squats

10 x 3 at 80% of your 1RM

Rear leg elevated split squat

4 x 15 each leg (use KB/DB)

KB Goblet Squats

3 x10

Skill Work

3 Rounds not for time

50 Double Unders

10 alternating pistols

Conditioning

12 Minute AMRAP

10 Goblet Squats 53/44lb KB

15 Hollow Rocks

20 KB Swings 53/44 lb KB