Buy In:10 reps with an unloaded barbell- SDHP,Push press,Front Squat,Power clean, Back Squat, Overhead Squat. Mobilize.
Complete 10 rounds of: Run 400 meters every 3 minutes. (I like to call this format a 3MOM). When you return from the run you will use the remaining time to get as many reps as possible of:
Wall Balls/Burpees/KB Swings/Toes to Bar/Pullups/Box Jumps/Dips/Double Unders/Ball Slams/Walking overhead lunge 25/45
If you cant get the 400 done in 3:00, run 200 meters instead.