Warm-Up:

3 rounds:
10 Russian Baby Makers
5 Inch Worms
10 Cossack Squats
5 Walkouts

Strength:

Pause Back Squat
5 sets of 1 rep. Increase weight each set.
3 seconds down
2 seconds at the bottom
Stand

Conditioning:

AMRAP 12

12 Toes to bar
12 KB Goblet Reverse Lunge 70,53
12 Russian KB Swings 70,53