STRENGTH
Back Squat – 20rm

Warm up in weight doing 2-4 reps at a time, then try and add 5-10 pounds onto whatever you did last week for 20 (see picture below). Then do one set for 20 reps. If you failed last week, try the same weight or lighter.

CONDITIONING
AMRAP, in 15 minutes, of:
21 Wallballs (20/14)
15 Calorie Row/Ski/Bike
9 Deadlifts 225/155

If you want to partner up with someone for this conditioning, then keep same reps and you’ll just leap frog movements. This gives you more rest, but higher speed when it’s your turn.