Run, Russian Swings, Toes-to-bar

Strength/Skill

1. Front Rack Reverse Lunges 3×6 each leg, rest 1:00
2. Barbell Single-leg Romanian Deadlift 3×10 each leg, rest 1:00
3. Serratus Crunch 3×10-15, Rest 1:00

Metcon

Every 6:00 for 4 sets:

Run 200 meters

12 Russian Kettlebell Swings 32/24 kg

Run 200 meters

12 Toes-to-bar