Warm-up:
200m Run then 3rds of:
6 OH Plate Step-up
6 Chin-up
10 Banded Squat

Strength:
Back Squat
6×70%, 6×80%, 3×90%, 2×95%

EMOM x 15
1) 14 Walking Lunges w/ KB/DB
2) 8 Unbroken Deadlift
3) 8 Burpee Pull-up

Finish:
3 sets
20 Banded Hamstring Curls