Warm up
3 rounds
100 m run
10 squats with a one second hold at the bottom
10 push ups

Strength
Front squats, dumbbell or barbell
5 sets, reps will depend on weight you have heavier weight go for lower reps like 5 or 7, lighter weights 10-12 reps

Wod- Barbell version
5 rounds for time
Run 200 Meters
6 Power Clean and jerks 135/95
10 Burpees over your bar

Wod- Dumbbell Version
5 Rounds for time
Run 200
4 Power clean and jerk Right Arm
4 Power clean and jerk Left arm
10 Burpees over your bar