Strength Back Squat 3-3-3 [mpg] Front Squat 3-3-3 [wmv][mov]
Conditioning Pull-up Ladder [YouTube Workout Demo]
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute, etc... continuing as long as you are able.
Use as many sets each minute as needed.