Strength:

Tempo Squats:

*2 sets of Back Squats, followed by one set of Front Squats

BS: 2 x 6
FS: 1 x 6

The tempo used will be (41X1): 4 seconds down, 1 second at the bottom, explode up, 1 second at the top. The last few reps of each set should be tough but the goal is no misses. Be true to the tempo work. 

Conditioning:

3 Rounds for Reps:
1 Minute Max Cal Row
1 Minute Rest
1 Minute Max Dumbbell Thrusters
1 Minute Rest
1 Minute Forearm Plank
1 Minute Rest

Row hard! Load the Thrusters heavy enough so that you’ll probably need to break up them up into at least 2 or 3 sets. Scaling for the Forearm Plank is a Tall plank. Keep your butt, belly, and quads tight and your hips between your knees and shoulders for the entire minute. Pay attention upstream as well and don’t let your head drop.