Buy In: 3 rounds of Cindy for time.
Squat prep: Wall squat, banded pigeon, banded hamstring stretch, frog stretch, pvc hip flexor work.
Squat 5 sets of 3 reps at 90%. You'll need to perform adequate warm-up sets of course.
Sled work. 5 rounds. Loading will involve some trial and error. Your sled dragging effort should be 5-10 seconds long, covering 20-25 meters. Add or subtract weight in order to fit these parameters. Think short burst.