Warm-up:

Foam Roll Legs
Banded Hamstring Stretch
Seated Straddle
Foam Roll Upper Back / Lats
Barbell Assisted Thoracic Opener

2 Rounds
8/side Spiderman
10 Hollow rocks
8 Russian Baby Makers
10 Superman Rocks
10 PVC Overhead Squats (slow and controlled)

Strength:

Front Squat:

4 reps at 45% 1 rep max back squat
4 reps at 47% 1 rep max back squat
4 reps at 49% 1 rep max back squat
4 reps at 51% 1 rep max back squat
4 reps at 53% 1 rep max back squat

Conditioning:

With a Partner

AMRAP 15
30/25 Calorie Row
30 Pull-ups
30 Thrusters

One person begins in the row, the other begins on the pull-ups
Score is total reps combined.

Rx:
Chin Over Bar Pull-Ups
65,45

Level 2:
Band Assisted Pull-ups
A weight you could do 20 reps with unbroken fresh.

Level 3:
Ring rows
A weight you could do 20 reps with unbroken fresh.