Sophia Maria, aka Killer Castro the 4th…

 

Strength

Front Squat (Three sets of 5 reps)

Rest 2-3 minutes between working sets

 

Conditioning

For time:

30 Pull-Ups
20 Box Jumps (24″/20″)
10 Snatch (135/95 lbs)
20 Box Jumps (24″/20″)
30 Pull-Ups