Strength.

back squat

1 x 6 65%

1 x 4 75%

1 x 2 80%

1 x 2 85%

1 x 1 90%

rest 2-3min

1 x max effort 83%

Conditioning.

4 rounds for total reps.

In 2min complete:

200m run then in remaking time amrap

5 ring muscle up

15 squat

1min rest between rds.