Warm up to include: Squat focus
Back Squat 10-10-7-7-4-4. Weight on all sets relative to number of repetitions. The goal of each set to be at 9 RPE. This will entail fairly large jumps in weight.
Ring inverts. The idea is a leg raise to invert hold. Then lowering slowly. Straight leg or tucked. 5 x ME
10 Minute time cap
KB Swing #70/#53
Push Press #115/#83
In between each round perform 6 Split Lunges or Lunges