Strength workout 1:
Front squat 10-8-6-4-2

155# x10
185# x8
215# x6
245# x4
275# x2

Conditioning:
AMRAP in 6:00 of:
1 pike pushup
1 pistol
1 abmat butterfly situp
2 pike pushups
2 pistols
2 abmat butterfly situps
...continue increasing each set by 1 rep of each exercise

Results:  145 total reps (9 of everything + 10 piked pushups)

Strength workout 2:
Squat 5-5-5+

120# x5
155# x5
185# x5
200# x5
230# x5
260# x10