Warm UP:
2X's:
10 Air Squats
10 Push Ups
10 Boot Strappers
10 PVC Pass Thru's
10 PVC Halos
250m row

Mobility:
Athletes choice. 

Progress Assessment Week:
NJ Sprint
Short Lap
1 RM Back Squat
Max Push ups in 1 minute
Heavy Rock Carry. Weight/ Distance
500m Row
1RM DeadLift
Max Pull Ups in 1 minute
Long Lap
1 RM Overhead Press
2000m Row
1 RM Bench Press
 

Workout:
7 min AMRAP
3 Hang Power Cleans (125/85#)
6 Ring Rows (Rx=feet elevated to hip height)
9 Box Jumps

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