1. Warmup
2:00 Squat hold
Then
3 rounds
12 Lateral Squats
10 Russian KBS
8 Push-ups

2. Strength
Back Squats – 6×4 @75% Rest 2-3 minutes

3. Met-Con
12 min AMRAP
10 Wallballs
10 HSPU
10 SDHP 95/65

4. Interval Work
4 Rounds
400m run
Rest 3:1
Focus on running fast, you get enough rest.