Warmup:
800 meter run

3 rounds of: 5 pullups, 10 pushups, 15 squats

High bar backsquats onto a box 5x3 (185, 195, 205, 215, 225)

For time:
100 yard prowler push (w/45lb plate)
21 kb swings (40lbs)
100yard prowler push
15 kb swings
100 yard prowler push

9 kb swings

Tabata situps (maintained 11 reps each round)