Warm-Up
2 Rounds
15 Single Leg Glute Bridge (each side)
20 Monster Walks Forward
20 Monster Walks Backward
15 Air Squat
EMOM for 9 Minutes
1: 20 Banded Good Morning
2: 15 Spanish Squats
3: 40 second 1 Leg Plank (20 Left, 20 right)

Strength
8 Minutes to warm up to a heavy set of 5 Front Squat
E2MOM for 7 Rounds
1-3: 5 Front Squat (add weight as you see fit)
Triple Broad Jumps (no pausing between landing)
4-6: 3 Front Squat (Continue building)
1 Broad Jump
7: Rest
Bonus Round:
1 Minute ME Front Squat @ 50% of biggest set of 3

Conditioning
7x 1/2 Mile Bike Sprint
1:2 Work Rest Ratio