Warm Up, 2xs:
Row 250m
10 Banded Air Squats
10 Banded Monster Walks, each direction
10 Pushups
10 Situps

Mob: Coach's Choice, for SQUAAAAATS

Lift: Back Squat, 5x5 Straight Sets @70%

Tabata: 8 rounds of each exercise, performed for :20, with :10 rest.
DB Power Cleans (20% BW in each hand)
DB Front Squats (same weight)
DB Push Presses (same weight)
Mountain Climbers