Warmup:
400m run, then:
3 rds
10 front leg swings/side
10 side leg swings/side
10 sumo squat to stand

Mobility:

 hip opener series, 1 min/stretch

Strength: 

back squat
Comp/RX
20 min to build to a 1RM
Fitness
20 min to build to a perfect set of 5 reps

Metcon: 

for time
21-15-9

Comp:
Deadlifts, 275/185lb
Box jumps, 30/24"

RX:
Deadlifts, 225/155lb
Box jumps, 30/24"

Fitness:
Deadlifts
Box jumps
Choose weight and height with coach
*10 min cap*

Cooldown: 

ROMWOD, coach's choice