Warm-Up:

200m run

High knees

Butt kickers

50 Jumping Jacks

Spider man

200m run

Strength:

Hang Power Clean

5,5,3,3,3,1,1,1,1

Work up to a heavy single

Metcon:

Run 800m x 2

Rest 2 minutes between sets

then

2 rounds of:

2 minutes to complete

Run 400m

Max effort burpees

Rest 2 minutes between sets

Then

2 rounds of:

2 minutes to complete

Run 400m

Max effort Double Unders