Burpee side jumps and the runs

Warmup

Samson stretch
situps x 14
back ext x 14
OHS @ bar x 14
Ring dips x 5
handstand pushups x 5
Ring pushups x 14

2 rounds

Then



3 rounds for time

20 pullups
20 burpee side jumps
400m pose run

Time 13:49

60 burpee box jumps are brutal. pullups easy, run getting a little easier.

Diet- clean.