Warmup

Alternate with a partner
4x each (12 minute limit, this should take less than 10 minutes)
Barbell complex*
3 deadlift
3 hang power clean
3 front squat
3 push press
3 back squat

*first set with empty barbell, after that add a little weight–most guys should use 95#, most women 65#

Conditioning
Conditioning
50 Wall Ball Shots
25 Toes to Bar
30 Wall Ball Shots
15 Toes to Bar
20 Wall Ball Shots
10 Toes to Bar