Warm Up

200 yard run
20 OHS w/ PVC
1 min each side couch stretch
 1 min each hamstring stretch with band
10 to each side scorpions

Weightlifting

Back Squat (2x10 at 55% rest 30 to 45 sec between sets)

Weightlifting

Front Squat (2x5 at 70% rest 30 to 45 secs between sets)

Metcon (Time)

3 rounds for time

20 box step ups 20in
10 sumo deadlifts (no high pull) 135/105
5 PC2OH 135/105