Strength
20 minutes to complete. After each working set perform a 30-45-second Wall-Facing Handstand Hold (feet up as high as you can stay hollow)
Tempo Back Squat (5 x (2 Tempo + 4 Regular) @ same weight)
6 total reps each set (2 tempo, 4 regular). Aim for same or slightly heavier than last week (or last Tempo 5×3 set)
Conditioning
5 Rounds for Time (12 MIN CAP):
10 Box Jumps* (24/20)
10 Burpees
10 Walking Lunges w/ DBs (35+/25+)
*Scale to a lower box, or jump to 1 or more stacked plates
Cash-Out / Cool Down
4 x 3 Strict or Weighted Pull-Ups, maintaining hollow position
Foam Roll Quads & Hamstrings