Warm-up:
Conditioning:
Tempo Intervals: 6-8 sets @87% of Max HRT (rest until HRT drops to 67%)
Plyo Exercise: Work up to x6-15+ @6-7 RPE (Repeat) 9-11% Fatigue
Plyo Variation
DE Lower: Work up to x2 @6-7 RPE (Repeat) 9-11% Fatigue
Speed Squat Variation
SPD CrossFit 
Conditioning:
Tempo Intervals:
4 sets @7 MPH (152 HRT)
1. 07:23 minutes
2. 03:31 minutes
3. 02:50 minutes
4. 02:53 minutes
Explosive Exercises:
Explosive Pullup
12×1 @7 RPE
Plyo Pushup
6×3 @7 RPE
Dynamic Effort:
Speed Pull (with Bands)
8×1 @7 RPE (205#)
Accessory:
Deadlift
x3 @7 RPE (275#)