Warm-up

Strength:

Every 2min x 10min (5 sets):

Back Squat 6×65, 4×75, 2×83, 2×85, 4-6×80%

Conditioning:

15 Strict Handstand Push-ups

30 Front Squats 135/95

15 Strict Handstand Push-ups

20 Front Rack Reverse Lunges

15 Strict Handstand Push-ups

10 Overhead Squats

Or

15 L-Seated Dumbbell Press

30 Front Squats

15 L-Seated Dumbbell Press

20 Front Rack Reverse Lunges

15 L-Seated Dumbbell Press

10 Overhead Squats

*L-seated presses should be HEAVY. You should have to break them up into multiple sets.