Strength 
Hang Squat Clean 
5-5-5-5-5 reps 
125-145-155-165-175pounds

The goal of this workout is to accumulate volume at heavy loads and to potentially find a 5-rep max hang squat clean. Build up for at least the first three sets. Felt pretty good throughout considering I don't squat clean all that often. 

Conditioning  
16 X 1 Minute of Work Intervals
(1 Minute of Rest in between)
Set 1:  4 Intervals @ 22
Set 2:  4 Intervals @ 24
Set 3:  4 Intervals @ 26
Set 4:  4 Intervals @ 28

Use the first interval of each set to dial into the target stroke rate. The last 3 intervals of each set,  aim to maximize the number of calories we can accumulate in that minute.  The ultimate goal is to maintain or increase the number of calories accumulated in each minute all the way through the workout.  (Effort is an 8 or 9 on the RPE Scale*)