3 Rounds of
With a 5:00 clock
Run 800 meters
With remaining time As many box jumps if no box do as many jump squats

if you don’t complete the run in 5 minutes or less in the first round scale the run down for the next two rounds

Rest 2:00 between rounds


30 Russian kettlebell swings
30 Goblet squats
30 Plank burpees
20 Russian kettlebell swings
20 Goblet squats
20 Plank burpees
10 Russian kettlebell swings
10 Goblet squats
10 Plank burpees

For time

Plank burpees = no chest touch just start in a standing position, drop to a plank back to standing and jump.

Rest 5:00 then

Accumulate 1:00 in each of the following
Plank hold on forearms
Side plank hold on forearms right 
Side plank hold on forearms left