STRENGTH
5-6 rounds of:
8 Back Squats (5 second negative)
15 Leg Elevated Hip Thrusts/Leg

Increase the back squat throughout as possible. Keep an honest 5 second descent on each rep (have a friend count for you).

CONDITIONING
For time: (15:00 CAP)
10-9-8-7-6-5-4-3-2-1
DB Thrusters (50s/35s)
Toes-To-Bar
Burpees