Strength:

Tempo Back Squats + Front Squats (41X1)

*2 sets of Back Squats, followed by one set of Front Squats

BS: 2 x 8,

FS: 1 x 8

(Heavier than week 3)

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Conditioning:

4 Rounds for Time:
40 KB Swings 
15 Hand-Release Push-Ups
10 Strict Pull-Ups

Choose a bell that you can swing for 40 reps in 1-2 sets. Maintain a strong midline on the Hand-Release Push-Ups, no snaking. No Kipping on the Pull-Ups, so break them up before they go away. Scale to bands or challenging Ring Rows as needed. You will most likely need to break these up a bit.