Warm-up:
1/2 tabata each:
Plate hops
Down dog with toe touches
Air squats
Samson stretch

Strength/skill:
Pause Back Squat
6-4-2 @ 65-75&, rest 45 sec between sets
Rest 2min and repeat 2 more times, work heavier if possible

Conditioning:
Every 4 min x 4 rounds:
50 Double Unders (100 singles)
6 bar-over burpees
9 Hang Power Cleans (115/75)
12 Shoulder to OH (115/75)
*Rest remaining time, score is slowest round