Buy in: Run 400 meters. 30 reps PVC OHS, Toes to Bar, Push Ups, Dips, KB Swings. Mobilize.
In 20 minutes complete as many rounds as possible of:
Run 400 meters
3 Bar Muscle Ups (sub pull ups and dips)
13 OHS (45/75) If using an unloaded bar don’t let it bang on the ground.