Warm-up: Row 1000/25 Pull-ups/2 Rope Climbs (no legs)

Bench Press 5x 1: 245-255-265-255-255
Max Height Box Jump 48"

Then...

Volkswagen 2.0
15-10-5
Bench Press 65% 1RM (172.5)
Ring Dips
Pull-ups

Trail Walk 4 miles