100 yard run
10 jump squats
100 yard run
10 alt jump lunges
4 mins
30 on 30 off
mountain climbers
1 min each side worlds greatest stretch

Metcon (Time)

take 8 mins to warm up back squat
then 1 round 5 reps of each movement to make sure scaling is right

5 rounds
10 back squats (out of rack) 205/120
15 toes to bar