Warm-up:
5 min bike/row/run/ski
3 rounds w/ empty bar:
10 back squats
10 good mornings
10 lunge steps
10 push press

Strength:
6-4-4-3-3-3 Tempo back squat
Tempo is 3 sec down, 3 sec pause in bottom, 3 sec up, 3 sec rest
Use heaviest weight you can for each set-- start light, focus on form

Conditioning:
2 RFT (18min cap)
40 Dual DB Shoulder to OH (50/35s)
40 Dual DB Deadlift
40 Med ball situps (20/14) (or GHD situps for Rx+)