Baseline:

ROM Drills ~10minutes

3 rounds - barbell complex* with pushup chaser (45#/65#)

[*6x deadlifts, 6x bent over rows, 6x hang power cleans, 6x front squats, 6x push press, 6x back squats]

warm up to 65% of 1RM deadlift

Strength:
Deadlift - 3 reps x 10 sets at 65% of 1RM

Work Capacity:
5x power cleans (95#-115#)
10x pushups
25x double unders

Durability:
30x evil wheels

Stretch + Hydrate & Fuel