Strength:

Pause Front Squat:
Build to Heavy Single (Pause :07 Bottom, :15 Top)
-then-
3×3 @ 80% w/ (Pause :07 Bottom, :15 Top)
Conditioning:

10 minutes of:
5 Supine Pull Ups (feet on box) (scale to Ring Rows)
10 Ring dips (scale to Ring Push Ups)
15 Wall Ball Shots (20/14)