Friday

Strength:
Deadlift 10-5-3-1-1-1-3-5-10 reps 

Conditioning
Every minute, on the minute, for 24 minutes (6 sets of each):
Minute 1 – Row 200/150 Meters
Minute 2 – 12 D.B. Lunges
Minute 3 – Burpees
Minute 4 – 12 Toes 2 Bar