WARMUP X2
A. 20 step ups
B. 10 pushups

FOR TIME THEN REVERSE
200 m run
3 thrusters
3 pull-ups
300 m run
6 thrusters
6 pull-ups
400 m run
9 thrusters
9 pull-ups

THEN
10 Russian twist (per side)
20 pushups
30 weighted step ups
40 swings
50 squats
60 burps