Pre Class WU:
3 x 30 Sec HS Hold (rest 30sec)
Then
CF WU

In Class WU:
Human Rack
3 x 10 Back Squats
3 x 10 Push Press
3 x 10 Front Squats

Part 1:
20mins
20 rep squat cycle
Then
GHR
3 x 10

Part 2:
5 RFT:
12 Deadlifts (135/95)
9 Power Cleans (135/95)
6 STOH (135/95)
3 Front Squats (135/95)
Then
Run 800m