Baseline:
ROM Drills ~5 minutes

Warm up:
200m run
20x 2-arm KB front squat
200m run
20x goblet squat

Strength:
Back squat: 10 rounds –
Work up to a 1RM within 6:00 (275#) [A=225#, G=295#]
Every 90 seconds, perform 2x back squat @ 75-80% of 1RM
Use the same weight across all 10 sets.

Work Capacity:
5 rounds, not timed:
5x Deadlift (Bodyweight)
10x Bent over row (95#)
10x Land-mine truck-drivers (5x each side)

Stretch + Hydrate & Fuel