Conditioning:

100 Tire Strikes
Then
600m Run
Then
25 Overhead Squats (115#)


Strength:
5 Rounds
5 Weighted Barbell Box Jumps
200m Row

So the overhead squats were a killer.  Maybe should have went a little lighter given my skill level but I don't like to take the easy way.  After the conditioning the strength was a bit hard, box jumps with 45-65# on your back is a whole other level.  The rows were a nice sprint addition with maintaining 1:40 pace through out.