General Warm-up:

1000m Row/800m Run

Group Mobility

Strength:

Front Squat
1 X 5 @ 60% of 1RM
1 X 5 @ 70% of 1RM
1 X 5 @ 75% of 1RM
1 X 5 @ 75% of 1RM

WOD:

21-15-9 of:
Burpee Box Jump (24″/20″)
Barbell Lunge in Front Rack Position (45/35)