Warm-up

Strength:

Front Squat

4×70%, 3×80%, 2×85%, 1×90%, 1×95%

Conditioning:

Every 8min x 24min (3 sets) of:
10 Hang Clusters (95/65)
20 Wall Ball Shots (20/14 to 10′ target)
300m Run  
20 Burpees
10 Straight Leg Raises holding med ball