Warm up
Dynamic and Mobilize

Strength

Back Squat: 5-5-5-5-5. In between each back squat set complete 3 x strict pull ups as follows: 1 sec concentric, 2 sec isometic (At the top) and 3 sec eccentric contractions.

Conditioning
12 min Amrap

Thrusters x 5 @ 60/40kgs
Chest to bar pull ups x 10
200m run

After Rage
Tabata mash up (20 secs on 10 secs off)

Push Ups (Advanced perform clapping push ups)
Planks (Advanced perform superman reach planks)