Strength:
Back Squat 5×2 @ 85% 1RM

Conditioning:
1000m Row
20 Burpee Box Jump Overs 24/20
10 Pull Ups
2 min rest
750m Row
15 Burpee Box Jump Overs 24/20
10 C2B
2 min rest
500m Row
10 Burpee Box Jump Overs 24/20
5 BMU

Finisher:
50 Band Shoulder Presses