Warm up
2rds
100m run
20 mountain climbers
10 single leg deadlift-no weight
20 bicycles
10 squat jumps

WRK(20)
Set a 20:00 minute clock

1600m run-
then in the time remaining
repeat the following circuit as many rounds as possible:

12 s/a db hang to overhead(6 per arm)
12 body builders
12 sit ups

Finisher
50 cross crunch
1:00 min quad stretch