Strength:

Zarcher squat
5-5-5-5-5
*Increase weight each set to failure.

Conditioning:

In teams of two complete:
20 Fronts squats
50 Toes 2 bar
40 Front rack lunges
50 Toes 2 bar

A) Goblet squats&lunges 16/12 kg- v-ups
B) 30/20 kg barbell- Knees 2 elbows
C+D) 42.5/30 kg barbell- toes 2 bar