Bench Press 5-5-5

Bentover Row 12-12-12

Maintaining a consistent back angle, pull your elbows up and back and aim to hit your stomach (not your chest) with the barbell.
Start with a weight that allows all the reps to be done perfect and without momentum.

Run 400m

21-15-9

Thrusters 52/35kg

Box Jumps - step down

Run 400m