Warm Up:
2x
5 Ring Dips
10 Ring Rows
10 Squats
15 Sit Ups

Mobility:
PNF Hamstrings
Hip Flexor on Wall
Shoulders on Bands

Max Effort:
Dead Lift
10x 1 with Thick Black Bands @ 70% of 1RM [245 lb.]

MetCon:
4x
Run 200 meters
3 Hang Power Snatch @ 115 lb.