Strength: Pull ups
Don't have a strict pull up yet: Using smallest bands possible 3x3 then 3x2 then 1 set of as many as you can do
Less than 5 People: 3x3 then 3x2 then 1 set of as many as you can do
6-15 People: 3x4 then 1x3 then 1x max
15+ people: 3x10 then 1x8 then 1x max
Conditioning: 15 AMRAP
15 Box jump overs
12 Power cleans
9 Box dips
M1: 20/30
Rx: 40/50
M2: 50/60 and ring dips
Extras:
50 GDH Sit ups
50 Back extensions