Here's a highlight video of the recent powerlifting competition hosted by Element.
2 mins @ 75% effort: run, row, skip or airdyne
2-3 rounds of:
- 10-15 push-ups
- 10-15 ring rows
- 10 front foot split squats/side
Part 1 Novice: A1. Back Squat – 2 x 5, then 1 x 5+ (add 5-10lbs more than last time) – rest 60sec A2. ring rows 3xMax,  strict tempo, rest 90-120sec
Intermediate: Back Squat 4×4-6 [41x1] strict tempo. Rest 2-2.5mins between sets.
Part 2 5 rounds: 12 toe-to-bar 12 dumbell thrusters 200m run rest 90sec 15min cut-off