Strength.

Pull up complex

5 sets of:

3 strict chest to bar

3 strict pull up

3 Kipping chest to bar

Conditioning.

Buy in 400m run (all out effort for 400m)

then 3rds of

15 toes to bar

10 box jump 30/24

5 muscle up (bar or rings, which ever needs worked on the most)

then

Buy out 400m run