Buy In: Turf work (20 meters)- High knees, low knees, walking lunges, side shuffle, left and right, walking spiderman lunge.

Squat 1x5@60%, 1X5@70%, 1X3@80%, 5 heavy singles at 85+% (this means 85% at a minimum- add weight from there). (see- there's a plus sign there- looks like this:  + ). 

then complete 3 rounds for time of: Run (row in the event of rain) 400 meters, 15 OHS (63/115), 10 Chest to bar pullups. 15 minute cap.