Warm Up:  
200m
:60 Jump Rope
:50 Plank 
25 Banded good mornings
12 Glute Bridge (1 sec pause at top) 
Sled Pull down and back 

Performance: Deadlift; 
Build to a heavy 5 set 
EMOM 5minutes 5 reps @ heavy 5

For Time: 30-25-20-15-10
Box Jump 
Ball Slam 
Calorie 
After each set, run 200m

Fitness:  Hex Bar / KB Deadlift 
5,5,5,5,5
Between Sets perform 
10 Low Rows 

21-15-9
Kb Swing  
Calorie
Sit Up W/ Plate
200m run/row between sets