Strength

Back Squat (5 sets of 2-4 reps)
Rest 2-3 minutes between sets.
Try and increase weight each set, and if you feel good, go for a new 5RM.
Grab some spotters, and do some work!

 

Conditioning

Four rounds for time of:
Walking Lunge x 20 steps
 (50/30 lb Dumbbells or Kettlebells)
Toes to Bar x 15 reps
This may be a workout where you need to share weights and pull-up space. We’re all friends here, pair up and get it done!