Warm UP:
500m Row,
Then 3 Rounds
10 Quadraped Hip Extension/each leg
:30 Forearm Plank
10 Scap Pushups" 

Athletes choice. 

Progress Assessment Week: Choose 1 or 2 movements to test
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

7:00 AMRAP
Ladder: 2,4,6,...etc
Front Squat (105/65#)
Over The Bar Burpees