Strength and Conditioning
Strength: Overhead Squat
build to a heavy single (beginners heavy set of 3)

Metcon: 4 Rounds of AMRAP 3
3 Hang Power Cleans 115/83
6 Push-Ups
9 Air Squats

Accessory Work: 
3 Rounds
:40 Weighted plank
20 Reverse Crunches
__________________________________
Cardio Core 9am

Every 2 min x 8 Rounds
10/7 Cal Row
8 Single Arm DB Hang Clean and Jerks 35/25 (4 each arm)

Rest 4min.

Every 2min. x 8 Rounds:
10/7 Cal Bike
8 Sumo Deadlift High Pulls 95/63

*If you have anything left in your soul after this, you can do some planks with a buddy. 1min. on by 1min. off for 3-4 rounds. Use a plate if you can.