Strength:
A) Clean + FS: Every 90 sec complete 1+3 * 9 min, ascend in weight to maximal weight possible
B) EMOM X 4 min: 2 DL + 6 Burpees over bar @ 60%, 70%, 80%, 90%; rest 1 min; EMOM x 4 min: 2 DL + 4 Box Jump Overs (30/24) @ 90%, 80%, 70%, 60%
Skill:
Tabata HSPU x 12 rounds: Start at hardest difficulty possible and each round as you near failure at that difficulty decrease difficulty level. i.e. start at strict deficit and move to kipping deficit then to standard strict, etc.
Conditioning:
1 mile sled drag (50#/100# total weight) @ one consistent intensity. Think march not run.