Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

50 partner pullovers then:

3 rounds of:

10 air squats

10 push ups, change hand positions each time

Shoulder kips

Workout warmup:

Time to get a new Bench Press Max.

Suggested rep scheme for one rep max.

Warmup to 50% then:

5 reps a@60%, 3@ 70%, 1@ 80%, 1@90%, 1@100%, 1@100%+

3 minutes rest between singles.

Workout:

3 rounds for time:

20 KB snatches (total) 24/16

20 Weighted Lunges(total) W/KB front rack,  24/16

400 m run

O lift

10 rounds, on the 3 min.
5 back squats, start at 70% and add weight as you can. 

Skill:

accumulate 20 bar MU's