Workout 1  
start at moderate load or 60%  max and increase load, then drop to starting weight for last set 
Front Squat 4x 12, 10, 8, 12 

Alternating BB Forward Lunge 3x 12.10, 8 

Leg Press 12, 10, 8, 12

Olympic Deadlift  4x 12, 10, 8, 12 

Curtsey Lunge  3x 12, 10, 8

Workout 2 

3 Rounds 

Row or Run 400m

12 Power Cleans (65-85 lb RX)

12 Burpees

12 Tricep Dips on Bench  or Assisted Pull-Up Machine 

12 Wide Bent Over DB Rows  (25-30 lbs)

24 MT Climbers (narrow or wide)