Warm Up 2x's
Row 250
10 Air Squats
30 sec hollow hold.
Up and Back walking lunges
Toy soldiers
Bear crawl

3 min Olympic wall squat.
60 sec per side couch stretch or saddle pose.

Lift: Back Squat 90% of New working max
3X 70%
3X 80%
 3X 90% 

20 min AMRAP
14 DB power clean
20 Alt DB Lunges
26 Box Jump overs. Scale step over.
200m run/row