Warm-Up
Pec Walk (200M)
6 Minutes of consistent movement
20 Russian Twist (unweighted)
10 Pec Front Squat
5 Box Jumps(straight-ish legs on landing)

Strength
Every 90 seconds for 10 rounds
3 Front Squat @ 75% of 3RM or 100% of 10RM
+ 3 Tall box Jumps (add height each round)
then...
Every 90 seconds for 10 rounds
3 Bench Press @ 75% of 3RM or 100% of 10RM

Conditioning
15-12-9 NFT
Strict Pull-Up
Sandbag to shoulder
Sandbag Squat