Running Drills, then work up to a 100m sprint. Start with shorter distances, then work to rolling starts and ramp up runs. Then all out.
White/Blue: 20 min EMOM, alternating:
3 Speed Squats @55%
2 Speed Deadlifts @60%
SWOD - Strength WOD
7 Rounds, Each for weight and time:
3 Power Cleans + 3 Front racked Lunges (each)
*Rest 2:1 (rest twice as long as work)
*Increase weight every round as long as able.
1 min Hip Circle Steps-ups.
Abs of choice