Strength:

Pause Front Squat:
Build to Heavy Single (Pause :07 Bottom, :15 Top)
-then-
3×3 @ 83% w/ (Pause :07 Bottom, :15 Top)
Conditioning:

Rx:
AMRAP 10:
3 Strict Pull Ups
10 Split Jumps (total)
30 Russian Twist (45/25 total)

Rx+:
AMRAP 10:
3 Strict L-Pull Ups
10 Split Jumps (total)
30 Russian Twist (55/35 total)