Warm up-

200m run

3 Rounds-
5 situps
Lunge walk
Bear crawl
5 Push ups

Technique for,

Single arm push jerk
Dumbell power clean

Conditioning-

For Time-

1k Run
80 Situps
60 DB Front Rack Walking Lunges
40 DB Single Arm Push Jerk
20 DB Power Clean
10 Burpees