Warm Up: 3 Rounds
2min Run + 10x Burpee Broad Jump + 10alt Pistols

Strength: 
BS 4x10
Clean + Power Clean 4x3+1
Standing Calf Press 5x20 (100% BS HS)

Conditioning: 
14x400m
:90/:105
You're doing one quarter in :90 immediately followed by a designed pace quarter of :105, then back to the working set.  Repeat this seven total times for 14x400m.