It's Friday! We're gettin' tore up!

Lift
3 x 5 front squats/10 back squats at 60% of 1RM Front squat rest EXACTLY 2 minutes
do the 5 front squats, rack the bar and switch immediately to the back squats

Conditioning
4 rounds
400m Run
15 Dips (Cowboy the #$^! up by doing ring dips)
5 Man makers (20#/10#)