Baseline:
ROM Drills ~10minutes
3 rounds: 250m row, 5x backsquats (45#), 5x pushups, 1minute plank
Warm up with 65% of 1RM back squat

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

Work Capacity:
(do for time)
100x double unders or 300 singles
80x air squats
60x situps
40x wall balls
20 pullups
10 clapping pushups

Durability:
3 rounds: 15x GHD situps (or regular situps), 1minute plank, 10x back extenstions (or regular situps)

Stretch, Hydrate & Fuel