Warm up

3 Rounds of
15 squats
10 single leg floor touches
5 alt lunges/side

then,

3 rounds
5 dolphin pushup
10 superman
15 mountain climbers

then,

~5min Wall Running drills

Met-Con

6 Minutes to complete:
30 Box Jumps
Run 500 M
Max reps HSPU (scale to wall walkers or pushups w feet on box)

Rest

6 Minutes work to complete:
60 Squats
Run 500 M
Max reps HSPU

Rest

6 Minutes to complete:
30 Hollow Rocks or 70 flutter kicks
Run 500 M
Max reps HSPU