STRENGTH
5-7 rounds of:
3 Back Squats (increasing)
10 Kneeling Glute-Ham Raises

If you can do strict Glute-Ham Raises on the machine then do 5-8 reps.

CONDITIONING
3 rounds, for time, of:
20 Toes-to-Bar
20 Handstand Push-Ups or DB Push Press (Heavy)
20 Box Jumps (24/20)

If you are doing a really tough option on handstand push-ups or heavy DB Push Press (and can’t maintain 20 reps per round), then you might want to do the following…
For time:
60 Handstand Push-Ups
60 Toes-to-Bar
60 Box Jumps
*Partition reps however you can and want. Break into small manageable sets to accomplish the same overall work.