Strength
Front Squat
Every 30 seconds for 4 minutes complete 2 Front Squats @75% of 1rep max- 205

Conditioning

Group A
Four Rounds Of:
• 20 Kettlebell Swings (#55/35)
• 20 Air Squats
• 20 Box Jumps/Step-ups

Group B
Four Rounds Of:
• 20 Kettlebell Swings (#55/35)
• 20 Goblet Squats (#55/35)
• 20 Kettlebell Step-ups (24”/20”)

Group C
Four Rounds Of:
• 20 Kettlebell Swings (#70/45)
• 20 Goblet Squats (#70/45)
• 20 Kettlebell Step-ups (24”/20”)

20 min time cap for the workout. Chose C. Finished 2 full rounds plus 31 reps