Warm Up: 
4 Rounds
5 Pull Ups
10 Push Ups
15 A Squats
Then
30 Single Arm DB C+J
Conditioning: 
4 x 3 min AMRAP
15/12 Cal Row
7 Hang Clean and Jerks
1 min Rest
95/65 Add 20/10 each round
Pick up where you left off
Strength:
E90 Sec x 6
2 Low Hang S Cleans
Drop and Reset
Core: 
3x15 Opposite Arm/Leg V Ups