Conditioning Strength

Four sets of:

 Deadlifts x 10 reps
 Rest 45 seconds
 Glute Bridges x 10 reps

Rx Strength

Every two minutes, for 20 minutes (10 sets) of:

 Clean Deadlift + Clean Pull + Power Clean + Squat Clean
 * Work more on mechanics rather than load

WOD

Rowing Relay:

 Complete 1km Row each in intervals of 100m (SPRINT)