Dynamic warmup (10 min)
Back Squat - 1x8 @ 50%, 1x8 @ 55%, 1x6 @ 60%, 2x5 @ 65%
BB Bent Over Row - 4x8 @ 135# or heavier if able
Single Arm KB Snatch - 4x8; increasing with each set if able
Burpee Box Jump Overs - 6 min EMOM; 5 burpees/5 BJ's
Pull-ups - 5x training sets (70% of max); break as needed
Sprints - 3x400m; 2 min break between
Static stretch (10-20 min)