Warm up-
1000M partner row split into 250 segments, non rowing partner hold the bottom of squat. no hands on knees
5 burpees each every switch

Strength
Bench- 5 sets of 5 working up to a very heavy 5

After Bench you will have ten minutes to build up to a heavy squat, build up to or little bit the last weight you will be using in the workout. Yes this supposed to be, Only go rx if you can get the 9 reps without compromising your form.

21 Back Squats (225/155) *from the rack
400m Run
15 Back Squat (275/185)
400m Run
9 Back squats (315/215)
400m Run