Warm up:
15 min shuttle run x 50 m
Every 5 min do 10 reverse hypers+20 push-ups+2/1 legless rc
Mobilize 20+ min
Weakness 20+(Less time will be required here from me as a coach. But you should know your weaknesses. You should be dealing with those.)
A) every 5 min for 20 min
Run 400 m+15/12 butterfly ctb+10 deads 225/155
B) every 5 min for 20 min
Row 500 m+15/12 ring dips+10 box jumps 24/20
C) 3 rounds
20 dball over the shoulder 100/70
3 legless
D) class-not before Warm up-c.