100 yard run
10 push up knee tucks
100 yard run
20 glute bridges
100 yard run
30 air squats

Weightlifting

Back Squat (10,8,6,4,2/1-1-1-1)

rest 30 secs between lifts,
add weight as you go, once you get to the set of 1's rest 45-60sec between lifts, try to make the last lift meet or exceed your 1rm

Metcon (Time)

30 burpee T2B for time