6 Back Squats (at 8 rep tough load)....

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Strength

Teams of 3

One set every 5 min for 20 min (4  sets)

6 Back Squats (at 8 rep tough load) rest 10 seconds

12 1 DB Front Rack Reverse Lunges (6 per side) 10 seconds rest

20 Unbroken Air Squats

F: 5 Back Squats + 10 Goblet Reverse Lunges _ 15 Air Squats

Conditioning

Teams of 2

1 partner completes entire round while other rests

8 min AMRAP

15 Wall Balls 20/14

12 Pull-ups

9 Ring Dips

F: 12 Wall Balls 6 Jumping Pull-ups (resist negative) 6 Push-ups