Warmup
Run 400 Yd
2 x Squat Mobility Series
Basic Plank Series
2 x Squat Mobility Series
Side Plank Series

Strength
5/3/1

Conditioning
3 Rounds AFAP
Run 400 Yd
10 Pull-ups
20 Kettlebell Swings

Benchmark
AFAP:
21 Overhead squats (M95#/W65#)
42 Pull-ups
15 OHS
30 Pull-ups
9 OHS
18 Pull-ups