Conditioning Strength

Five sets of:

 Weighted Step ups with DBs x 10 reps

Rx Strength

Three sets of:

 Overhead Squats x 5 reps
 Supine Ring Rows x 6 reps

Conditioning WOD

Every 6 minutes, for 30 minutes (5 sets):

 Run 400 Meters
 10 DB Thrusters
 15 Push-Ups
 20 Walking Lunges with DBs

Rx WOD

Every 6 minutes, for 30 minutes (5 sets):

 Run 400 Meters
 10 Overhead Squats (95/65 lbs)
 10 Pull-Ups
 10 Box Jumps (24″/20″)