Strength:
1a) DB neutral grip Bench Press: 4×8. As heavy as possible. Rest :60
1b) banded pull downs: 4×15. 1 count at bottom. Rest :60
2) Hang Power Clean + Shoulder to Overhead 3×3. Rest :60.
Then:
AMRAP 15:00
400 meter run
15 Hang Power Cleans (115,75)
12 Shoulder to Overhead (115,75)
9 Burpee box jumps with step down (24,20)