Strength:

A. 7 rep back squat at 70% of 1 rep max back squat

B. 20 reps at 45% of 1 rep

Conditioning:

13 minute Amrap

55 calorie row
55 kbs 70/55
55 burpees to a plate 45#
55 wall balls 20/14

Core: accumulate 3 minutes in a plank hold (elbows on the floor)