Strength:
Strict Press 4×4 @ 70%
30 Second Noes and Toes Hold before each set

Conditioning:
30 Front Squats 155/105
* every drop = 10 KB Swings 70/55
Then
20 Thrusters 95/65
10 SDLHP 95/65

Finisher:
3×10 GHD Hip Extensions