Strength
Every 1:45 x 5 sets:
3 overhead squats
You may choose to build or maintain the same weight across, depending on form/ability.
Conditioning
For Time:
Buy In: 800/650 M row
3 rounds
6 strict pull ups
12 alternating dumbbell snatch (50/35#)
18 overhead squats (95/65#)
Cash Out: 800/650 M row