November 14th:

Strength 

Back Squat 5-3-1+ (75%,85%,95%)

Conditioning 

3 rounds for max reps of:

1 minute of burpees


1 minute of wall-ball shots

1 minute of deadlifts


1 minute of med-ball sit-ups


1 minute of hang power cleans


Rest 1 minute

Men: 20-lb. ball, 115-lb. deadlifts and cleans


Women: 14-lb. ball, 75-lb. deadlifts and cleans