Strength I
Every 3 minutes for 3 sets
4 Overhead Squats, climbing

Strength II
Every 3 minutes for 5 sets
6 Deadlifts, climbing

Start at 60-65% 1RM and climb to a heavy set of 6

Conditioning
8 rounds Tabata, alternating through
Banded Good Morning
Overhead Squat, 75/55

Daily Midline
For Quality
30 Weighted Dumbbell Sit ups, you choose (only 1 DB)
30 Hanging Straight Leg Raises

Let it burn as much as you can take it. Time Under Tension over Speed.