Warm-Up
10 Minute AMRAP for quality
8 bent over row(add weight each round)
8
8 Front Rack Walking lunge lunge
Lunge starts with no bar and BOR starts with an empty bar.After each round completed, add a little bit of weight.

Strength
Even:10 rep max Step up(alternating, add weight each round)
then...
3 Minute AMRAP of...
weighted step-ups @ 50% of 10RM

Conditioning
20 minute AMRAP
Partner 1:
2 Rounds of
5 Power Clean (same weight as 10RM step-up)
10 Front Squat
25 sit-up
Partner 2: Row Pergatory