Strength:
Back squat 3 - 3 - 3 - 3 - 3 - 3 - 3
155 - 175 - 195 - 210 -185 - 185 - 185

Conditioning:
5 Rounds
5 x Strict pull up
10 x Hands off push ups
15 x KB swings (50#)
(6 mins 20 secs)

Endurance:
Row 5k
(23 mins 50 secs)

Not much time today so kept it simple.