Strength: Pull up cycle
Group 1: 6x4 off a box with as slow as possible tempo.
Group 2&3: 6x Max efforts Rest 2 minutes MAX
Conditioning: With a running clock a 5 Minute AMRAP
1 Pull up
1 KB swing
2 Pull ups
2 KB swing
3 Pull ups
3 KB swings
4 Pull ups
4 KB swings
etc
At 5 minutes record your score rest till clock reaches 10 minutes and repeat
Extras:
4x6 Snatch Grip deadlifts