Warmup: 

7 x 200M rower sprints

Partner : IT band stretch, VMO, Hams

Main:

Speed squats (no box): x10, x5, x3, x2, 80% x 2 x 10 

Speed deads w/ heavy bands: x5, x3, 80% x 1 x 9

Assistance and core:

Hypers: 3x25 using +300#

5 x max l sit then into 15 GHD situps

Today and tomorrow is a double day so rest up during the required break:

15 min amrap:

25 wall balls

25 box jumps

50 double unders

once done rest 2 min

Then 50 burpees AFAP

AODeath