Strength:

A. 1 rep back squat @ 85% of your 1 rep max back squat (this is a very tough single for the day!)
B. 15 reps @ 65% of 1 rep max back squat

Conditioning:

42 double unders
14 db box step overs 50/35
60 double unders
12 db box step overs
80 double unders
10 db box step overs
96 double unders
8 db box step overs

Core:

50 ab wheel rollouts