Warm-Up.
Hip & Ankle CARs x 60 seconds per side
Couch Stretch x 60-90 seconds per side

Then…

Take 8-10 minutes to build to the weight you will use for your first set of front squats.

Strength
Every 2 minutes, for 16 minutes (8 sets) of:
Tempo Front Squat or Goblet Squats x 4 reps @ 31X1 (3 second decent, 1 second hold at the bottom, up as fast as possible and 1 second hold at the top)

Build over the course of the 8 sets, reaching a heavy triple by the sixth set, and repeating that weight for sets seven and eight as well.

Conditioning
Three rounds for time of:
25 Wall Ball Shots
10 Strict Pull-Ups or Scaled Strict Pull Ups