Warmup
Run around the long block, then:
3 Rounds
10 Face the wall squats
10 Pushups
5 Barbell Bulgarian Split squats per leg
5 Kettlebell Floor press per arm
10 GHD situps

Strength
5×4 Front Squat (75%)

Conditioning
AMRAP 10 minutes
10 Front Squats
10 Double Kettlebell Floor presses
40 yard Bear crawl