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Warmup - With an Unweighted BB, do 2 rounds of:

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

Then do 1 set x 5 reps of BB Tempo PAUSE Back Squat at 40% of 1RM.

5 seconds on the way down, 2 seconds in the bottom position, then regular

tempo on the way up.   

#1  BB Back Squat - regular tempo

Do as many warmup reps and sets as you like.

Work up to a max single

Then take off 15% and do 3 sets x 3 reps

#2  With a partner, do 4 rounds of:

DB Farmer's Carry                       50 meters

24" Box Jump                              15 reps

Regular Pushup                           25 reps

BB Deadlift                                   10 reps

Medicine Ball Wall Ball                 20 reps

Only one partner is working at a time.

Partner A does 50 meters of farmer's carry, then 

Partner B does 50 meters of farmer's carry.

Partner A does 15 box jumps, then Partner B does

15 box jumps, etc.