Banded KB Swings 6×8

Slow Eccentric Paralette Pushups (5 sec.) 4×6
Pistol Squat 4x8ea

For time
900m Run
40 Reps of Burpees or Pullups “McGhee Style” (split however you want)
600m Run
40 Reps of Burpees or Pullups “McGhee Style” (split however you want)
300m Run
40 Reps of Burpees or Pullups “McGhee Style” (split however you want)