Warm Up
3 rounds of:

250m row
lateral box step ups x 5/leg
squat press out x 10 reps using a light KB, DB or plate- squat down and then press weight out
Cossack squats x 5/ leg

Test: front rack box step up: establish your 10 rep max in 3 sets or less for each leg
rest at least 1 minute between legs to ensure max effort
1. Box height should be slightly above your knee
2. Maintain a 'slower down faster up' tempo
3. All reps should be totally under control
4. Your non-working leg shouldn't step on the box until you completely stand up with the working leg.
5. Step off the box completely between reps; however, if you have a hard time getting your foot back on top of the box it's okay to leave it on the box for all reps.

** if the front rack position is the limiting factor you can switch to a back rack**

400m Run (row if necessary)
10 ring dips *ring dip progressions https://www.instagram.com/p/Bul-aDiA95c/ **
10 power cleans 135/95 115/75 95/65
10 back squats 135/95 115/75 95/65
10 sit ups