Lunges: 4 x 8 ea

Weighted Pushups: 4 x 5 (heavy) + as many as possible unweighted
Chest to Bar Pullup: 4 x 4

As many rounds as possible in 10 minutes
5 Dead Lifts (176 for men; 110 for women)
5 Plate Thruster (25kg for men; 15kg for women)
20m Bear Crawl
60m Run

****?Wild Card?? Exercise inserted at coaches choosing randomly 3 times within the workout****