1) 3 rounds not for time:
5 single leg step ups each leg (20/18″)(heavy)
5 broad jumps (max distance)

Step ups: Use a weighted barbell. Weight will be close to 25% of 1RM back squat.

2) Row 2,500m for time.

If you did not test your 1 mile run a few weeks ago, please test it this week. The 1 mile run could be done in place of the row today (only if you need to test). Next week will start a new strength and conditioning cycle and you will need to know your 1 mile time.