Warm-Up
3 Minutes of: Banded monster walk
then...
4 Rounds
15 Tuck Crunches
10 Single Arm Goblet Squat(switch arms each round)
10 Russian Swings (same weight as goblet squat)

Extra Warm
10 Minutes to warm up to..
3 rep seated box jump

Strength
E2MOM for 3 Rounds:
Back Squat
1:75% x 5 reps
2:85% x 3 reps
3:95% x 1 or more reps

Conditioning
3 Rounds, 1 Minute Stations
Banded Swings
Jumping Squat (dumbbells, suitcase style)
Burpee(no jump)
Rest

Accessory
Partner Leg Raise
3 Rounds
Partner 1: 1 Minute on
30 seconds off
Partner 2: 1 Minute on
30 seconds off