Conditioing:
15 Minute AMRAP
50 Weighted Jumping Lunges (45#)
200m Run
5 Stone to Shoulder (115#)
40 Weighted Jumping Lunges (45#)
200m Run
4 Stone to Shoulder (115#)
30 Weighted Jumping Lunges (45#)
200m Run
3 Stone to Shoulder (115#)
20 Weighted Jumping Lunges (45#)
200m Run
2 Stone to Shoulder (115#)
10 Weighted Jumping Lunges (45#)
200m Run
1 Stone to Shoulder (115#)

Got through 17/20 weighted jumping lunges.  Slacked way to much on the runs.

Strength:
Bench Press 5 - 5 - 5 - 5 - 5
155 - 175 - 185(4) - 195(3) -155(10)
After each set:
Weighted Chin Ups 5 - 5 - 5 -  5 (All at 30#)  then max pull ups last round with 23.