Strength

In as few sets as possible complete 100 pull-ups (strict)

Rest 3 minutes

Work up to heavy overhead squat in 12 minutes (try to hit a rep every 90 seconds)

Rest 3 minutes

In as few sets as possible 100 push-ups (hand-release)

Conditioning

3 rounds for time of...

20 jumping lunges
15 push press at 65 lb.
10 squats
5 handstand pushups

*Competitor, established, recruit: As prescribed. Progressions of your choice if needed for pull-ups