Buy in: Run 400 meters. Tabata format- static spiderman lunge stretch left, right, samson stretch left, right, repeat. Mobilize. Practice kipping. Progressively load your bar to prepare for the workout.
Complete as many rounds as possible in 20 minutes of:
Run 200 meters
5 Bar Muscle Ups
5 Push Press (from the floor) 63/115
10 Toes to Bar
10 Overhead Squats 63/115