WARM-UP:

Plyos
400 M Run

*Calf Stretch on Wall:
3 x :10 each side

SKILL:

For Time:

200M Run
400M Run
600M Run
400M Run
200M Run

rest 1/1

WOD:

12 Min Amrap:

12 Box Jump/Step Ups
12 KB Russian Sit Ups (16/12) (6 each side)
12 Burpees