Strength 

Lift 1 

Back squat 

5×5 @60%

Lift 2

Push press

4 @ 80%
3 @ 85%
2 @ 90%
4 @ 85%
3 @ 90%
2 @ 95

Conditioning 

15 Min AMRAP 

40/30 Cal Bike

4 Rope climb 

40 Wallball