Strength:
Back squat 6x4
Conditioning: 4 rounds of the following every minute (16 minutes)
Min 1: 1 round of cindy (5 pull ups, 10 push ups, 15 air squats)
Min 2: 12/15 Cal row
Min 3: 5 Clean and Jerks M1: 25/35 Rx: 45/60
If you don't get the allocated work done in the minutes just move on.
Extras:
1 minute Max prowler push with half your body weight. Rest 2 minutes and repeat 4 times