Strength
Front Squat (5 @ 75%, 3 @ 85%, 1+ @ 95%)
OR
Overhead Squat (5 x 5 add 5 lbs from last week)
If you hit failure in your linear progression, reset your lift to 80% of your last successful set of 5.
Conditioning
5 minute AMRAP:
10 Deadlifts (135/95)
10 Burpee Box Jump (24/20)
rest 2 minutes then:
5 minute AMRAP:
10 Power Clean (135/95)
10 Wall Balls (20/14)
rest 1 minute then:
1 minute Max Seated DB Press (Rx+ = HSPU)
Record total reps