A,
Zercher Squat 7-7-7-7

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
For quality:
2x max rep Glute Ham Raises
Belt Squat Step-up, pick load, 3x 1 min
3x5 Weighted Pull-ups, pick load
2x15 Strict Press, pick load
1x20 Dumbbell Pull Overs, pick load

C,
3 rounds for time of:
10 Bench Press 93kg/61kg
Row, 500 m

Goal: sub 10 mins

D,
Every 1 min for 10 mins, alternating between:
Sandbag Bear Hug Carry, pick load, 15m
10 L/10 R Lateral Med Ball Throws, pick load

Sandbag Bear Hug Carries- heavy load