Baseline:
ROM Drills ~5 minutes

Strength:
5 rounds:
3x Back Squat 95#
15x Kettle Bell Swing #35
10x Box Jump (3m distance from box)

Work up to a 3x Max Rep Back Squat = 155#

Work Capacity:
27-21-15-9 reps for time of:
Row (calories)
Thrusters

Durability:
10x walking lunge - body weight
10x walking lunge - 25# overhead hold

Stretch + Hydrate & Fuel