Tabata flutter kicks :20 on :10 off (hold)

5:00 min amrap 
5 sandbag front squats 
5 sandbag thrusters
50 ft sandbag carry

6 sets partial rep sandbag squats 
2 sets bottom half range of motion
2 sets middle range of motion
2 sets top half range of motion 

4 sets 
Box jumps x 6 reps 
50 ft sprint or bike 20 sec 

Back squat 
2 sets x 8 reps (quality)
2 sets x 5 reps (speed)
Build to heavy 3 rep