Warmup: 5min easy Assault ride then…. 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) Front Squat X 8-10 reps @2011, rest 60s

A2) Hip Extension X 10-12 reps @2111, rest 60s 
B) B) AMRAP 15min

15 T2B

15 Box Jump overs (24/20)

200m Run

Classic: 

A) Five sets of:

Front Squat x 6-8 reps – Suggested Loading – 60%, 65%, 70%, 75-77%

Rest 2-3 minutes
B) AMRAP 15min

15 T2B

15 Box Jump overs (24/20)

200m Run

D. Mobility of choice