Warm-up

400m run

3 rounds not for time

200m Run

10 plyometric squat jumps

1 Rope climb

Then

10 Burpees a min for 10 minutes

Strength:

Weighted Pull-ups

15 Min

Find your 3 rep max weighted

Metcon:

3 rounds for time:

400m Run

20 Burpee box Jump overs 24/20 in

10 Overhead Squats 95/65 lbs