Warm-up:
Run 800m @ 6
3 Sets:
100′ High Knees
100′ Buttkickers
100′ Carioca
100m Run, gradually building speed
Endurance:
Run 4x400m, Work:Rest 1:1
TIMECAP: 20:00
WOD:
3 Rounds For Time:
75 Double Unders
15 Dumbbell Hang Squat Cleans, 50#/35#
TIMECAP: 8:00
Extra Work: Dumbbell Overhead Squat 4×8-10/side