WU: 
30 BB OH lunges
30 Supermans
30 sit ups
 
 
Strength:
5×3 Tempo front squat 
3 sec down, 3 second at bottom
 
 
Cond: 3 RFT
400m
12 Burpee box jump over 24/20
15 Thrusters 95/65
 
S – scale as needed