Add 5-10 lbs to your 3×5 back squat from the last time you did back squat. If you didn’t do it for the past 2 weeks, do 3 sets of 5 heavy (by feel) back squats.
Conditioning consists of 2 full Tabatas (KB swings and wall balls) but you’ll alternate movements. In other words, the first 20 seconds of work is KB swings, then rest 10 seconds. The second 20 seconds of work is wall balls, then rest 10 seconds. For the third 20 seconds, go back to KB swings, then rest 10 seconds, etc. until you complete 16 total rounds (8 KB swing rounds and 8 Wall ball rounds). Score is total reps.

Strength

Back Squat
3×5 (add 5-10 lbs to last week’s number)

Conditioning

Alternating Tabata for total reps:
KB swings, 55/35#
Wall balls, 20/14#