Warm-up:
200m run then 3rds of:
10 OH KB Walking Lunge Steps
6 False Grip Ring Row
4 Push-up to Spiderman

Strength:
Back Squat
8@65%, 8@70%, 6@80%, 6@85%

3rds
6 OHS (75/55)
8 Box Jump (24/20) *step down only
10 Reverse Front Rack Lunge (75/55)
12 Pull-up

Finish:
3 sets of 20 Banded Hamstring Curls