- WARMUP
- Run 800m
- 20 S/S Kicks
- 20 F/B Kicks
- :30 Ankle Opener
- 50 Cossack Squats
- 20 Air Squats
- METCON
- RUNNING CLOCK
- From 0-3:00
- 30 Back Squats 165/115 (from floor)
- -:30 Transition-
- From 3:30-7:30
- 30 Pullups
- 30 HSPU OR 30 HRPU
- -:30 Transition-
- From 8:00-13:00
- 80 Wallballs 20/14
- -:30 Transition-
- From 13:30-19:30
- 200 Double Unders OR 400 Singles