Strength

3 second pause back squat 
1×1 @80-90%Then 5×5 @65-75%
Conditioning
20 Front Rack Lunges 50/35
25 Kipping HSPU / Push press 
20 Front Rack  Lunges 
20 Strict HSPU
20 Front Rack  Lunges 
100′ HS Walk / 8 wallwalk