Warm-up:

2×5 Wall Squats

2×10 Squats

2×10 Jump Squats

2×10 Tuck Jumps

Wrist stretch

Strength:

1a) 6×2 Front Squat, @ 85%

1b) 6X20 Weighted Step-ups

Warm-up with 3×2 on Front Squat first

25min Time Limit

Conditioning:

As many rounds and reps as possible in 12min of the following barbell complex

6x Dead Lift

6x Bent Over Row

6x Hang Power Clean

6x Front Squat

6x Push-press

6x Back Squat

Weight ranges will be 35#-95#. Keep in mind we are looking for intensity on this, not getting crushed with weight that is out of your skill set.