take a trip to the beach!!
Warm Up: 3 Rounds (45#, 65#, 75#): 5x power clean, 5x front squat, 5x push press, 5x Back squat, 5x good morning. Like all warm ups, start off slow and increase the intensity as you go.
Strength: Front Squat: Work up to 3 RM then back it down to 80% and do 3x3.
W.O.D.: Complete 10,9,8...1 reps of the following: Clean+thruster+back squat+thruster (that whole routine = 1 rep...similar to the bear complex) @ 40kg/30kg, Pull ups, ball slams (50#/25#/If you don't have slam balls, substitute with GHD sit ups)
Durability: Stretch, myofascial release, ice bath.