Warm Up:
200m
3x
5 Ball Slam 
10 Med Ball Thruster
15 Rope Slam 
then..
200m 

Performance/Fitness 
8-6-4-8-6-4
Push Press*
*Second round should be heavier than first.

Performance: 
ON A 3:00 Running Clock
20 Push Up
30 Kb Swing
100 Jump Rope

-rest 1:00

ON A 5:00 Running Clock
40 Push Up
50 Kb Swing
150 Jump Rope 

-rest 1:00 

On a 7:00 Running Clock 
60 Push Ups
70 Kb Swing 
200 Jump Rope
*In each set, work until the clock expires or the reps are completed.  If the reps are completed rest the remainder

Fitness: 5 Rounds for time 
20 Alt Lunges
15 Ring Rows 
10/8 Calorie