Workout Breakdown VIDEO

400m run (1:00 out/back)
——–
3 rounds:
10 straight legged sit ups
10 down dog push ups
1 wall climb w/ 6 shoulder taps
5 slow air squats 3331 tempo
5 sumo deadlift high pull
——
3:00 ankle/calf/wrist stretching

HOME GYM:
3 rounds for time:
200m farmers carry (left out/right back)
15 handstand push ups
400 meter run
20 sumo deadlift high pull (95/65)
200m weighted run 
50 sit ups

DB/KB/MB:
3 rounds for time:
200m farmers carry (left out/right back)
15 handstand push ups
400 meter run
20 sumo deadlift high pull (KB or DB)
200m weighted run 
50 sit ups

BODY WEIGHT:
3 rounds for time:
200m farmers carry (left out/right back)
15 handstand push ups
400 meter run
20 sumo deadlift high pull (odd object)
200m weighted run 
50 sit ups