Strength:

5 sets

8 kang squats (:2 second pause at the bottom on each)
6 seated box jumps

Conditioning:

5 rounds for time

5 db complexes 50/35 (2 dbs)
50 double unders

Db deadlift
Db lunge right
Db clean
Db lunge left

Core:

4×10 parallete pass throughs