Out and back lung burner....

Warm up: 1 mile out and back:
Out .5 miles (example 5 min.)
Back .5 miles faster (example 4 min.)
50 air squats

Rest 5 minutes

B. 5 RFT
5 DL 135#
3 CJ 135#
20 Double unders

Rest 5 minutes

C. 4 rounds AFAP
10 20lb wall balls
20 20lb med ball lunges (hold the ball however is most comfy, overhead or close to your chest)

Rest 5 minutes

D. Row 1000M

rest 2 min.

Row 500M