Strength: 
Front Squat
10 min EMOM - 2 Reps with 3 sec pause @ bottom
Conditioning: 
2 Rounds
5 min EMOM AMRAP
1 - AAB Cals
2 - Wall Balls 30/20
3 - Push Ups
4 - Wall Balls 30/20
5 - AAB Cals
4 Minutes rest
Core:
3x10 hip extensions, 2 second hold @ top