1. Warm-up / mobilise
2. Strength
Snatch Balance
3. WOD
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 200m, 150m, 100m
Pull-up 21 15 9
Run 200m, 150m 100m
Push-up 21 15 9
Run 200m, 150m 100m
Squats 21 15 9
Run 200m 150m 100m
Sit-up 21 15 9
4. Recovery