The tag.
Warm-up
Run 400 meters
Then 3 rounds of
15 lunge jumps
15 shoulder press
15 ring pulls
Weightlifting
5 Rounds
50' Overhead walking lunge, work up to heaviest load.
WOD
100 Thrusters, 95/65 lbs
After Bash
3 Rounds
50 Double unders
25 Hip extensions
25 sit-ups
