1. Warm up

2. Strength training;
Snatch balance: 1-1-1-1-1

3. Three rounds for time (round one = 21 reps of each movement & 200 m on each run; round two = 15 reps of each movement & 150 m on each run; round three = 9 reps of each movement & 100 m on each run):
Run: 200 m; 150 m; 100 m
Pull up: 21 reps; 15 reps; 9 reps
Run: 200 m; 150 m; 100 m
Push up: 21 reps; 15 reps; 9 reps
Run: 200 m; 150 m; 100 m
Sit up: 21 reps; 15 reps; 9 reps
Run: 200 m; 150 m; 100 m
Squat: 21 reps; 15 reps; 9 reps

4. Recovery: mobility

 

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