Warm-up 400m Run Followed by 3 Rounds:
10 Air Squats
20 Double Unders
5 Pull-ups

Back Squat 5×3 Every 2 Minutes

Intent: Complete 3 reps of back squats every 2 minutes for 5 rounds. Start at a moderate to heavy weight (80-85% of your 1 rep max) and work up with each set as tolerated.

5 Rounds for time:
Run 200m
30 Wall Balls
Run 200m
10 Chest to Bar Pull-ups

RPE 7: Short of breath, can only speak in short sentences

Intent: Pick a pace that allows you to stay moving constantly through this workout. Complete the wall balls in no more than 2 sets, knowing that you can use the run to recover. Chest to Bars should be completed in no more than 2 sets, preferably one. Scale the reps as needed, or modify with 10 regular pull-ups, banded pull-ups, or ring row