Endurance:
4 x 100m Sprint
(17.5, 14.0, 14.1, 14.9)

8 x 100m Strides (20-22 secs)
Run every minute with resting the remainder of the minute after running 100m.

Skill:
5 x 3 Overhead squat (89#)

Barbell complex
1 x Dead lift
1 x Power clean
1 x Front squat
1 x Push press
1 x Back squat
1 x Behind the head jerk

(89, 111, 121, 131, 141#)

Conditioning:
4 Rounds
20 x KB swings (50#)
15 x Hands off push ups

Cool down:
20 minute row