4 rep max then 2 sets of 90%

3 rounds for time:
400m Run
50 sit-ups
20 reverse lunges

Reverse lunge starts with both feet on a 45# plate, stepping backwards till the back legs knee kisses the floor then returning that foot to the plate.

Goals are important. Try writing it down. Journal your progress. We know it works. Take 2 athletes and all being the same, the one who tracks their progress
in their workouts will typically meet those goals.