Strength.

back squat

1 x 6 65%

1 x 4 75%

1 x 2 80%

1 x 2 85%

1 x 1 90%

rest 3min

1 x max effort 85%

Conditioning

5 rounds for total reps

30 sec thrusters 60/40kg

30 sec rest

30 sec pull up

30 sec rest