Strength:
Front Squat
3-3-3-3-3, then max reps @ 80% of 3rm

170# x3
200# x3
230# x3
260# x3
290# x1
205# x10

Conditioning:
AMRAP in 8:00 of "CINDY"*
*CINDY = 5 pullups, 10 pushups, 15 squats

Results:  9 rounds + 1 pullup completed in 8:00