Buy in:
2 sets:
12 Strict chin ups *1 sec pause at the BOTTOM of each rep
10 Wall squats
12 Hip extensions *1 sec pause at the top of each rep

Strength:
3 sets: (45-60 sec rest between set)
12 Front Squat * 12 Bulgarian lunges
*one sec pause at the bottom of each front squat

Conditioning:
For time:
15-12-9
Sumo deadlift high pull RX(95/65) MRX(75/55) M+(55/45)
Chin up