Warm Up: Stretch, 5 turkish getups each side, 10 HSKU, 20 lunges, 25 double unders 800m run

Met_Con:

5 Rounds of AMRAP 3: 3+9, 2+1, 2, 2, 2+2
3 DB Thrusters 45lb
6 Boxjumps 24in
9 Kettlebell Swings 45lb

Rest one minute between rounds

Then: Run 1 mile, rest one third of the time it took you to run the first mile, run your second mile. For every 15 seconds slower you are in the second mile than the first, do 5 burpees!!! RUN FAST!!!!