Conditioning:
Run 1 Mile
30 Ball Slams (50#)
20 Burpee Box Jumps (30 inches)
10 Power Cleans (165#)

(19 mins 58 secs)

Strength:
Bench Press 5-5-5-5-5
All at 135#, with 5 strict pull ups after.

Bench Press 5-5-5-5-5-5
(155 - 155 - 175 - 175 - 195(4) - 155)
After each 5-10 pull ups, with focus on butterfly pull ups.