Strength

Deadlift
7 Sets of 1 
Tempo: 7 Seconds Up, 7 Seconds Down
Set 1: 40%
Set 2: 45%  
Set 3: 50% 
Set 4: 55%
Sets 5-7: 60%

Conditioning

“Ninja Turtle”
5 Rounds, Every 4 Minutes:
3 Bar Muscle-ups
6 Toes to Bar
9 Deadlifts (225/155)
15/12 Calorie Assault Bike