Monday

Group warm up
Line drills

Strength
Shoulder Press (start at 40%)
Every 1:30 try to increase weight every set

For 9 mins

Metcon (3 Rounds for reps)
3 rounds
AMRAP 5:00
10 Lateral burpee over bar
5 Hang Power Cleans
Rest 3:00 every set

Round 1-135/95
Round 2-155/105
Round 3-185/125

Final score is your lowest round