Warmup
500 m run
3 rounds
10 SDLHP 35/25
10 American KB swings 35/25
10 goblin squats 35/25
Wod
3 rounds
5-minute rounds for max reps at each station:
From 0:00-2:00, run 200 meters then double-unders
From 2:00-3:00, dumbbell push jerks 35/20
From 3:00-4:00, pull-ups
From 4:00-5:00, dumbbell hang squat cleans 35/20
Rest 5 minutes between rounds.