Strength:

3 min rest between sets:
Squat:  275# x3; 295# x3; 315# x1

2 min rest between sets:
Dips:  55# x8; 55# x8; 55# x8; 55# x8
Ring row:  bw x15; bw x15; bw x15; bw x15

Handstand work

Conditioning:
3 rounds:
--10 thrusters 95#
--15 burps
--20 ambit butterfly situps

Time:  8:54

Stretch 10min