Warm-up:
Row 2k (8 mins 48 secs)

Strength:
Power clean 5 - 5 - 5 - 5 - 5
111 - 133 - 143 - 153 - 111

After each set did 10 toes to bar

Conditioning:
Farmers carry 35# KB each arm
60 / 60s - 60 seconds on 60 seconds off

So a light day the last two days were a bit more intense at least in terms of volume and I felt it today.  About the only thing that was a bit rough was my grip started to give out during the Farmers carry.  Anyway, time trial tomorrow,  goal is to break 7 minutes.