Strength:

E2MOMx16
Front Squat
10-8-6-4-2-4-6-8-10

*Your second set of 4-6-8 and 10 should be heavier than your first. Start around 50% 1RM front squat.

Conditioning:

21-15-9
SDLHP (95/65)
OH Squats (95/65)

*SX=65/45
*BG=45/35

Stimulus: Move at, or close, to full capacity with little to no breaks.