S&C

Strength: The maximal force that a muscle or muscle group can generate at a specific velocity (Essesntials of Strength Training and Conditioning, Baechle and Earle).  Here's Tamara working on just that here, in arguably the most important strength training position known to man.

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Joel Jameson - "Conditioning is most easily described as a measure of your maximum sustainable power output across a given duration. The more power you’re able to maintain throughout an event, the higher your conditioning level is." - See more at: http://www.8weeksout.com/2013/03/07/what-is-conditioning/?inf_contact_key=b1a9b3004915cda0fcad1733af14ea9fb8b3092a2fc27225c759115732b9c7b1#sthash.gYTzgipn.dpuf
Here's Danielle, Matt and the 9am group working on their conditioning via jump rope.

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Workout:

Back squat x 3 sets - 20rep set, 12-15 rep set and a 7-10 rep set.

For time:
100 Double Unders
90 Sit ups
80 Lunges
70 Ball Slams (30/20lb)
60 V-Ups
50 Wall Balls (20/14lb)
40 Box Jumps (24/20in)
30 Calorie Row
20 Burpee
10 HSPU