Warm-up:
Run 800m
3 rounds:
10 lunge steps
15 air squats
10 alt leg v-ups
Broad jump down & back

Strength/skill:
5 rounds:
8 ea leg split squat (hold DBs)
8 GHD situps (or 16 med ball situps)
45 sec wall sit (+/- holding plate)
1 min double unders (or practice)

Conditioning
10min AMRAP:
4 Alt DB Snatch (50/35)
8 Chest to bar pullups
12 Box jumps (24/20")

*goal is to move fast! Scale appropriately to keep moving and keep intensity high