Baseline:
ROM Drills ~10minutes

Warm up:
15x push-ups
20x sit-ups
15x air squats
10x walking lunges (x2)
5x pull-ups

Strength:
Hang clean 10x barbell only (45#/35#)
Hang clean - set up to 1RM [record your #]
Hang clean - 3 reps x 10 sets at 65% of 1RM

Work Capacity + Durability:
Fight Gone Bad!
3 rounds of 1:00 AMRAP sets of each listed movement:
Thrusters (dumbbell or barbell #65)
Sumo deadlift high-pull, #65 (Reps)
Box Jump, 20" box (Reps)
Push-press, #65# (Reps)
Jump Rope 100x singles

Durability:
2x Prowler Push - Push then reverse push same distance (~12m)
2x Farmers Carry (~12m) Go as heavy as you can

Stretch + Hydrate & Fuel