Back Squat
Set 1-50% of predicted 3rm/6 reps
Set 2-75% of predicted 3rm/3 reps
Set 3-Max Reps of predicted 3rm
Set 4-Max Reps at Adjusted weight dependent on reps in set 3

then
Four rounds for time of:
Run 400 Meters
10 Thrusters with dumbbells

extra:
Russian Side medball throws to wall or partner: 3 sets of 15 e/side