Strength:

Clean:
155# x3
175# x3
195# x2
215# x1
235# x1

2 min rest between supersets:
Ring row:  bw x12; bw x12; bw x12; bw x12
Dips:  bw x12; bw x12; bw x12; bw x12

Conditioning:
Tabata row:  93m+95m+95m+91m+91m+88m+86m+90m = 727m

Stretch 10min