Warm-Up: 
CrossFit Warm-Up – 3 x 10
* 12 Minute Time Cap
Strength:
High Bar Back Squat 6 x 3 @ 70% 1RM
* Rest 60 Seconds Between Working Sets
** 15 Minute Time Cap
Conditioning:
3 Rounds For Total Repetitions Of:
1:00 Max Effort Kettlebell Swings (32/24kg)
* Rest :30 Seconds
1:30 Max Effort Burpee Box Jumps (30/24)
* Rest :30 Seconds
2:00 ME Row for Distance
* Rest :30 Seconds