5 rounds:

– Overhead squat x3

– rest 30 second

– Plank Hold or FLR x 60 seconds

– rest 60 seconds

then…

For time:

– 21 burpees

– 21 pull-ups

– 200 m run

– 15 burpees

– 15 pull-ups

– 400 m run

– 9 burpees

– 9 pull-ups

– 800 m run