Warm up-
Couch Stretch- 90 seconds a leg
hurdler stretch 90 seconds a leg
Pigeon Pose  90 Seconds a leg,
Run 600 SLOW SLOW SLOW

Then 1 mile time trial (run/walk if you cant run the whole thing, row 1600 only if you can’t run)

Strength-
Snatch EMOM
Every minute on the minutes for 10 minutes
3 Power snatches or 2 full snatches, technique work. no max outs.. you just ran a mile fast

Wod-
4 Rounds
Run 400
20 KB swings
10 box jumps (please be careful on your box jumps)