Warmup: 2 sets: 10 Squat Mobilty (Reach up, hinge and touch toes, sit in squat, hands up, stand up) 10 hands elevated spider man , 5 inch worms, 10 squat to stand with toe lift , 
Health and Fitness

A. 4 sets:

A1. Back Squat x 6-8 @ 21X1, rest 20s

A2. Squat Jumps x 10, rest 60s

A3. Front Plank x 45-60s, rest 60s
B. Every 3 minutes, for 15 minutes (5 sets) for times:

Row 250/200 Meters

10 Thrusters

10 L-sit Overhead Press

Classic

Warm up continued: build to 65% (4-6 reps with empty bar, 35%, 45%, 55%) 

A. Every 2 minutes, for 10 minutes (5 sets):

Back Squat

*Set 1 – 6 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 2 reps @ 80%

*Set 4 – 2 reps @ 85%

*Set 5 – 1 rep @ 90%
followed by…

One set of:

Back Squat x Max Unbroken Reps @ 82%

(athletes are allowed only on full breathing cycle at the top of the lift –exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)
B. Every 3 minutes, for 15 minutes (5 sets) for times:

Row 250/200 Meters

10 Thrusters (95/65)

8 HSPU or L-sit Overhead Press
*Try to keep each round under 2:30. Scale back if needed. 
D. Mobility: Foam roll, Couch stretch