Warmup:

400mtr run

25 Slow Deliberate Burpees

400mtr run

25 fast Burpees

WOD:

This workout is designed to be a sprint – scale accordingly.

Level 1:
Seven rounds for time of:
10-15kg Front squat, 7 reps
7 Pull-ups (Assisted or beginner okay)

Level 2:
Seven rounds for time of:
30-35kg or 43-52kg Front squat, 7 reps
7 Chest-to-bar pull-ups

Level 3:
Seven rounds for time of:
75kg Front squat, 7 reps
7 Chest-to-bar pull-ups