Strength

12min E3M
6 Tempo Front Squats (+lbs) [32×1]

Conditioning

3 Rounds
2min AMRAP
20/15 Calorie Ski
Max Front Squats (135/95)
*Rest 2min*
2min AMRAP
5 Burpee Box Jump Overs (24/20)
1 Rope Climb [legless if possible]
*Rest 2min Between Rounds

Move Program

4 Rounds
30x medball lunges (20/14)(14/10)
20x medball cleans (20/14)(14/10)
10/10x dumbbell clean + jerks (35/20)(25/12)
5/5x dumbbell burpees (35/20)(25/12)

*whenever you put the medball down in your set of lunges or cleans must do 8 jump squats
*alternating hands for the dumbbells