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