Deadlift 5-4-4-3-2-2-1 (working up to 90%)
5x5 Heavy Squat (2 easy sets, 3 sets at same weight - heavy)
Pull-Up 15, 12, 10 (use progressions as needed; either bands or chair). Shoot for unbroken.
Dip 20, 20, 20 (ring dips for competitors, bars for established and bench for recruits) Shoot for unbroken.
6 x 100m Sprint w/ 2min rest b/w efforts
4 x 200m Sprint w/ 3min rest b/w efforts
2 x 400m Sprint w/ 4min rest b/w efforts