Warmup
Speed Ladder

3 Sets
10 Barbell Overhead Squats
10 Power Wheel Rollouts
10 Step-ups L/R
10 Supine Ring Rows

Strength
3×5
Olympic Back Squat

Conditioning
AFAP
20 YD Suicide
20 Squat Jumps
20 Pushups
20 YD Suicide
15 Squat Jumps
15 Pushups
20 YD Suicide
10 Squat Jumps
10 Pushups