Strength:

every 1.30 for 6 rounds 5 reps Front Squat 

(start from %70 and work up to %80)

Barbell Conditioning: 

every 1.30 for 10 rounds 10-9-8-7-6-5-4-3-2-1 reps of touch and go power clean 

(climbing)

WOD: AMRAP 9 minutes

15 double under

9   push press (45/25)

6   pull-up