Run 800 meters with a 25-lb. plate
Then, 14 rounds of:
5 strict pull-ups
4 burpee box jumps, 24-in. box
3 cleans, 185 lb.
Then, run 800 meters with a 25-lb. plate
*If raining, replace run with .5 mile on Assault Bike holding a 20# med ball, or you can run in the rain if you choose.