Strength
3 Rounds of 20 Reps/movement
20 GHD/Medball Sit-ups
20 Barbell Grip Roll-outs
20 Single Leg Romanian Deadlifts (as heavy as can be done with perfect form) 10 per leg
Sam-GHD, 55#

Conditioning
18 Min AMRAP
2 Front Squats (@ 60% of 1RM)
4 Muscle-Ups (or 4 Dips)
6 HSPU/Regular Push-ups
8 Deadlifts (use same bar and weight as Front Squats)
10 Ice Skaters (L+R= 1)

Sam- Dips w/band, reg PU, 75#
6 Rounds + 6PU (I think)