Warm up: 3 rounds at an easy pace 200m Jog, 10 air squats, 20 mountain climbers, 20 foot duck walkPre-mobility: Barbell bottom squat x 2 min, Alternating spider man x 10 reps (5 each, hold 3 sec on each side on each rep)

Health and Fitness
A. 3 sets:

A1. Back Squat x 6-8 reps @ 22X1, rest 60s

A2. Plank x 1 min, rest 60s
B. Three sets of:
Against a 3-minute running clock, complete…

Row 500 Meters

Dumbbell Hang Squat clean to Overhead x Max reps (use 2 DB’s)

Rest 3 minutes between sets.
Classic:

A. Every 3 minutes, for 15 minutes (5 sets):

Pause Back Squats x 6 reps (3s in bottom) @70-75%
B. From Invictus 

Three sets of:

Against a 3-minute running clock, complete…

Row 500 Meters

Dumbbell Hang Squat clean to Overhead (this can be strict press, push press, push jerk or split jerk, a thruster out of squat is acceptable too) x Max reps (use 2 DB’s) (2x 35/25)

Rest 3 minutes between sets.
D. Mobility = Foam Roll Legs