Photos courtesy of Focus Photo

Strength

Back Squat (Deload)

1 x 5 @ 45%

1 x 5 @ 55%

1 x 5 @ 65%

3 x 10 @ 60%

Conditioning

In pairs, with one person working and one person resting complete as many rounds and reps as possible in 25min of:

1 Strict HSPU
2 Squat Cleans (60/40kg)
3 Burpees

*Scale Strict HSPU with a kipping HSPU, A Handstand kick up or 2 Hand release push ups.