Warm-Ups
7 Minutes of Continuous movement
10/8 Calorie Bike/Row (alternate on Rounds)
12 Single Arm Swings (alternating each rep)
15 Air Squats (sumo squat jumps after 3:30)

Extra Warm
Armadillos!
5 Rounds per partner, alternating
30 seconds on P1
10 seconds to switch
30 seconds on P2

Good News! 10s/20s are done...
Not sure if you would call this a great improvement but....
Strength
In 13 Minutes
8 Rep Back Squat
Then...
E2MOM for 2 Rounds
12 back squats @ 80%

Conditioning
10 Minute Capacity Test
4 Minutes ME Cal Bike 0:00-4:00
Rest 2 Minute 4:01-6:00
3 Minutes ME Kettlebell Swing 6:01-9:00
Rest 90 seconds 9:01-10:30
2 Minutes Front Squat (BW/.75 BW) 10:30-12:30
Rest 1 Minute 12:31- 13:30
1 Minute Burpee 13:31-14:30