Hang Clean (knee) - 1x8@40%, 2x8@50%
5 Figure 8 sled pushes
Back Squats - 1x8@55%, 2x8@65%
sets x reps
If you don't know your 1 Rep Max, the load should not be super heavy. The weight should be moderately heavy, but still able to keep form perfect. The last few reps of the heavier sets of 8 should be difficult, but not to failure.
2 Min. Cumulative Waiters Hold 135/95
Tabata (8 rounds of 20 sec. of work followed by 10 sec. of rest per station)
Boat Party Core: Plank sways x 50