Strength 

3 rounds of …

3 at 85% rest 2 minutes then 10 at 65%

Add 5 to 10 pounds each round

Conditioning 

Set a 30 minutes clock

Minute 1: 12 cal Assault Bike

Minute 2: 8 Burpee

Minutes 3: 12 C2B Pull Ups

Minute 4: 15 Cal Row

Minute 5: 8 Strict Handstand Push Up

Scale accordingly to give yourself no less then 15 rest each round.