Conditioning:

4 Rounds

100m Sprint

15 Dead Lifts, 135#/95#

20 Jumping Lunges, total

14min time cap

Strength:

15min to work-up to a heavy (not maximal) Front Squat

Use the rep sequence 5-3-3-3-1-1-1…..and so on with 1 rep till a heavy load is reached.