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 @ 20X1, rest 45s

A2. Goat bag swings x 10 @3111, rest 45s

A3. Paloff Press x 12 each side, rest 45s
B. Bupee Madness

Min 1 – 4-6 burpees 

Min 2 – +`1 burpee from last set

Min 3- +1 Burpee

*Continue up the ladder and adding burpees till you cannot complete all your burpees within the minute.
Classic:

A. 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 @ 83%

(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. 3 sets 

B1. Romanian Deadlift x 8 @ 50-555 back squat, rest 45s

B2. Paloff Press x 12 each side, rest 45s
C. Bupee Madness

Min 1 – 4-6 burpees 

Min 2 – +`1 burpee from last set

Min 3- +1 Burpee

*Continue up the ladder and adding burpees till you cannot complete all your burpees within the minute.
D. Mobility = T-spine smash, banded bully