Lets start with some basic, but super important strength today. Using an alternating EMOM format for 10 minutes, go back and forth between back squats and push-ups. The back squats should be about 50%-60% 1RM assuming you have a true 1RM. Work for :40 on strict push-ups, be true to form, and aim to get better today.

Strength

EMOM x 10
A. 5 Back Squats
B. :40 Push-ups

Conditioning

AMRAP in 13 minutes
15 Box Jumps (24/20)
12 Kettlebell Swings (53/35)
30 Air Squats
24 Sit-ups