Strength:

3 min rest between sets:
Squat:  275# x5; 275# x5; 275# x5

2 min rest between sets:
Parallette HSPU:  bw x4; bw x4; bw x4; bw x4
Bent barbell row:  115# x12; 115# x12; 115# x12; 115# x12

Conditioning:
3 rounds:
--10 ball slam 30#
--15 burpees
--20 double unders

Time:  5:48

Stretch 10min