Baseline:
ROM Drills ~10minutes
500m row

Strength:
5 rounds - 5x zercher squats, 5x hang push jerks, 5x pushups
(start at 45#/25# then increase 10# every round)

Work Capacity:
400m run
15x ground to overhead (105#/135#)
400m run

Durability:
Fight Gone Bad - x3 rounds
Wall-ball, 20 pound ball, 10 ft target (Max Reps in 1:00)
Sumo deadlift high-pull, #75 (Max Reps in 1:00)
Box Jump, 20” box (Max Reps in 1:00)
Push-press, #75 (Max Reps in 1:00)

Stretch + Hydrate & Fuel