Strength
5X2 Pause Front Squats (3 seconds at bottom) - heaviest possible, rest 90 sec.
Ended with 205
Then moved into Single reps at 215 and 225. failed on 235

Conditioning
4 rounds for time of:
6 Muscle-Ups
6 Box Jumps 36/30″ - stacked all bumpers for my box and was around 24"
24 OHS 65/45# - First set was 65# then dropped to just barbell.

15:00