Strength (20 minutes)

Deadlift  1

Establish a new 1 rep max on deadlift.

Conditioning 

Part 1 (8 minutes)

As many rounds as possible of: in 8 min 5 Ring Dips (Strict)s 10 Medicine Ball Burpees 15 Air Squats Post total rounds.

Part 2 (2 minutes)

As many box jumps as you can in 2 minutes.
-Guys jump to a 24 in. box, girls to a 20 in. box.
-Bumper plates can be used to make shorter boxes the appropriate height.
-Both knees and hips MUST come to full extension at the top.
-Full extension, however, can be achieved on the way off of the box.
-No landing on the edge/corner of the box