warmup
 quick warmup
metcon

4x 400 m run + 10 pull-ups

-rest 5 min then-
3x 800m run + 15 toe to bar

-rest 5 min then-

1x 1k run + 30 heavy med ball overs- or -30 tire flips- or- 60 slam balls

cooldown

3x
20 back extensions
15 v sit to wall touch