Warm-Up
2 Rounds (for quality)
20 Lunge (with rotation) choose a light medball
20 single legged V-ups(alternating)
then..
Squat Mobility. Coach's choice

Strength
Every 90 Seconds for 10 Rounds
Odd:5 Strict Press @ 85% of 5RM
Even:5 Squat @ 80% of 5 RM (add 10 pounds to last week)
Whoever is sharing a squat rack is also sharing a barbell placed on the ground. One teammate squats while the other presses. Change weight based on who is doing what. 
The last set of each movement is a max out set.

Conditioning
Fran
21-15-9
Thruster (95/65)
Pull-Up