Warm Up

30 seconds work / 10 seconds rest / 3 rounds

Cardio of choice
Trunk rotations
Butt kicks
Scap pull-ups
Scap push-ups
Alternating lunges

WOD

Competitive:

For time in weighted vest (20/14)
1600m run
100 pull-ups
200 push-ups
300 squats
1600m run

Performance:

For time
1600m run
100 pull-ups or jumping pull-ups
200 push-ups or elevated push-ups
300 squats
1600m run

Lifestyle:

For time
1000m run
100 ring rows
200 elevated push-ups
300 box squats
1000m run

*If this seems intimidating, partner up with a friend. Do the run together and split the reps in the bodyweight exercises.