Buy In: Row 500 meters. Tabata Single-leg hanging leg raise (switch legs every working interval where one leg hangs straight down and the other leg is bent with the knee held above the waist line- this is a static event- try to hold the knee up for the entire time, 10 seconds rest is standing on the floor) Tabata weighted hip bridges (95# women/ 135# men). 2 minutes: PVC/Foam Roller, Couch Stretch, Olympic Wall stretch.
Back Squat: 5 progressively heavier warm up sets of 2 reps. This should take 5 minutes total.
Back Squat: Every minute on the minute for 12 minutes complete 2 reps. Fight to use the same load for all 12 sets. Be ambitious but be sane.
In seven minutes:
Complete as many rounds as possible of:
10 wall balls