200 yard run
1 min each pigeon pose
1 min each banded hamstring

1-Mile Run (Time)

Max Effort 1-Mile Run

Metcon (AMRAP - Reps)

For reps
1 min rest in-between each.
2 mins max effort box step ups 20in
2 mins max double unders
2 min max push ups
2 mins max dead lifts 135/115
2 mins max effort cal row