Strength
Power Clean 5x5 @75%

Work Capacity
8x Rounds
25x Air Squats
10x Hang Cleans 115#/95#
5x Strict Pull-ups (scale: kip or banded)
5x Box Jumps
200m Run

Endurance
5x Rounds
1:00 on / 1:00 off Row Sprints
(80% effort)