Strength: Find a 10RM Back Squat
Strict Pull ups, Weighted Pull ups, Jumping Pull holds/ Negatives, Progressions
Conditioning:
25 Back Squats (165/115) (155/105) (135/95) (can be taken from the rack if space allowed) 50 Dubs 20 Back Squats 40 Dubs 15 Back Squats 30 Double Unders 10 Back Squats 20 Dubs 5 Back Squats 10 Dubs
For the squats, you want to choose a weight that you think you can get the bigger sets done in 1-2 sets at the most. That doesn't mean that it has to be an EASY 1-2 sets - but that you are capable.