STRENGTH
4-6 rounds of:
5 Back Squats (increasing)
1:00 Plank Holds

CONDITIONING
AMRAP, in 15:00, of:
10 Calorie Bike/Row/Ski
10 Toes-To-Bar or Weighted Sit-Ups
3 Power Cleans (heavy)

Scale up to squat cleans if possible. Go as heavy as you can safely manage on the cleans.