25 yard bear crawl x 2
25 yard inch worm x 2
25 yard squat broad jump x 2

30 pvc pass throughs

wall squat hold 1 min
1 min couch stretch each leg

go over bear complex

Bear Complex (10 mins to work up to a 1RM)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

Metcon (AMRAP - Reps)

15 min AMRAP
5 deadlift 225/155/185/135/155/115
10 toes to bar
15 box jump step down

30 reps total each round