Conditioning:
Workout 1:
8:00 running clock
--5 rounds Cindy*
--row for max calories

*1 round Cindy = 5 pullups, 10 pushups, 15 squats

Results: 68 calories

Workout 2:
8:00 running clock
--5 rounds:
-----3 deadlift 245#
-----5 burpees
--max reps ball slam 30#

Results: 53 ball slams

Workout 3:
Run 800m

Time: 3:30

Strength:
Bench
3-3-3+

WU (x5): 95/115/140
165# x3
185# x3
210# x8