Strength 

Front Squat 1 1 1 1 1

Conditioning

Part 1.  ( 7 minutes)

“Fish Stick”

As many rounds as possible in 7 minutes.
7 hang power cleans (135lb/95lb)
15 wall ball ( 20lb/14 lb) 10ft
15 abmat sit ups

Part 2.  (2 minutes)

As many overhead squats as possible in 2 minutes.

Guys do 75#. GIrls do 45#.
Rep is complete when full depth is achieved at the bottom of the squat (below parallel), and both hips, knees, and elbows are fully extended at the top.

Other Notes.

I am assuming class as normal tomorrow morning.  I will post if the gym has no power or something.