For strength, find a 1RM overhead squat from the racks. Then, partner up and do the following triplet. One person performs 10 OHS, 10 pull-ups, and 10 box jumps, then their partner goes. Alternate in this fashion for as many rounds as you can in 14 minutes. OHS should be light – move almost as fast as air squats

Strength

1RM OHS

Conditioning

In partners, alternating AMRAP in 14 minutes:
10 OHS, 75/55#
10 pull-ups
10 box jumps, 24/20″

Level 2

5RM front squat (20 min)

ALT EMOM x 12

12 Cal Row

10 Strict Press (95/65)

10 Burpees over bar