A.

Primer: 

2×8 Squat Iso Plate Press

B.

Front Squat

5×3 @ 75-80%

Superset: Standing Tall Box Jumps 5×3

*Rest 2:00 after each set 

C.

Health:

3 Rounds:

300 Meter Run with Wall ball 14/10

30 Wall Balls 14/10

Fitness: 

3 Rounds:

400 Meter Run with Wall ball 20/14

30 Wall Balls 20/14

Performance: 

3 Rounds:

400 Meter Run  with Wall ball 20/14

40 Wall Balls 20/14