Olympic lifting:
3x3 Power snatch
3x3 Snatch pulls
3x3 Over head squat
Conditioning:
In teams of 3
Run 800m together with a kettle bell 24/32 swap the KB when ever you need to then:
2 Rounds for time
45 Burpees
45 Toes to bar
Every member must complete their share before the next member starts. Then:
Run 400m together with kettle bell swap when ever.
Extras: (If you are wanting to improve you pull ups this is important)
M1: 5x5 Negative off a box pull ups
Rx: 50 Pull ups in as few a sets as possible (10 minutes time cap)