Warm-up:
3 rounds, 1 min ea station:
bike/row/ski
air squats
alt cossack squats

Strength/skill:
Back Squat :
2 X 5 @ 70%
2 X 4 @ 75% 
3 X 3 @ 80%

Conditioning:
4 RFT (18min cap):
20/15 cal bike or row
16 chest to bar pullups
9 HSPU