warmup

400 m run
1 min dead hang with partner stretch
1 min scorpion kicks
-high knees
-butt kicks
-lunge with lizard stretch

-get a couple of pullups and set up band if needed…optional ring rows 15 reps

metcon

400 m run with plate
-then-
6 rounds of:
12 pullups (optional 15 reps ring rows)
24 step ups with plate 45/25
-then-
400 m run without plate

cooldown

4x
15 ghd situps
1 min lizard stretch each leg