Skill/Strength:
3x400m Runs OR 3x500m Rows
-Rest :30 between runs/rows
-Each run MUST be faster than the one prior, so start slow!
Metcon:
5 rounds for time
12 Box Jumps 30/24in
12 Deadlifts 275/185lbs
Rest 1:30 between rounds
-20 min cap
-Scale weight to something you could do sets of 3-5 at a time if you needed to
