Conditioning: 01 October 2015

Strength:

Every 30 sec for 10 min - AHAP!  
Pause Goblet Squats - 3 seconds in each position.  Each squat should take 15 sec allowing 15 sec rest.
1/4 squat
1/2 squat
full squat
1/2 squat
1/2 squat

WOD:

7min AMRAP
5 burpees
10 box jumps
15 slam balls

rest 3 min

repeat AMRAP but this time do Rounds and Reps for time.  (If you get 7 rounds + 8 reps during the 7min AMRAP then you will perform the second part of the WOD last 7 rounds + 8 reps for time.)