10′ Dynamic Warm up
3x30m Buildups

5x 3:15 Interval w/ 45″ Rest
Run 600m then for the remainder of the time complete AMRAP of:
Round 1: Clean and Press (50/30kg)
Round 2: Box Jumps
Round 3: SL V-ups
Round 4: Back Squat (50/30kg)
Round 5: Deload Pushup

Partner PVC Exercises 2x each
Core rotation
Row
Bis and tris