16.3 is the priority. After that pick and choose from here.
Warm up: run for 3 minutes walk for one x 3 rounds
:20 static hip ext hold+10 hip ext+2 min of mobility x 3
50 deadlifts 165/110
40 box jump over 24/20 (no landing on top)
30 wall balls
20 cal row
10 thrusters 165/110
B) class workout
C) box squat build to a heavy 5, but don’t fail. Then move to a heavy 3, but don’t fail. Then a heavy single but don’t fail.