Strength- 
15x30 secs on 15 secs off
*5 rounds of each

1) hollow hold

2) sumo deadlift high pull @ 75-pounds

3) push press @ 75-pounds

Conditioning-
12x :50on/:40off
Intervals 1-4 r26 2k plus 8
Intervals 5-8 r28 2k plus 6
Intervals 9-12 r30 2k plus 4

Need to be a little more consistent with my pacing here. Work to hold target pace across all intervals.