Warmup 400 m Run Tabata Air Squats Lunges Pushups Tuck Jumps Strength Strict Press 5×5 @ 60% WOD 3 Rounds 400 meter Run 24 Box Jumps (24/20 in) 11 Front Squats (155/105 lb) 2 Bar Muscle-Ups *Scale to 5 Ring Dips or Box Dips