Choose One:

#1
200m Run
25 Back Squats   95#/65#
25 GHD Sit Ups
50 Double Unders
400m Run
25 Power Cleans
25 GHD Sit Ups
50 Double Unders
600m Run
25 Deadlifts  135#/95#
25 GHD Sit Ups
50 Double Unders
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#2
1 Mile Run
+
5 Rounds
12 Alternating DB Hang Snatches  50#/35#
12 Push Ups
12 Pull Ups
36 Squats
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#3
1500m Row
+
3 Rounds
15 Front Squats  95#/65#
5 Burpees Over Bar
+
1500m Row
+
3 Rounds
15 Push Jerks
10 Pull Ups

+
1500m Row
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