Warm up:
Run 400m
Stretch

Alternating:
Push ups
2-4-6-8-10 x3
Dead hang pullups
1-2-3-4-5 x3

For Time:
"GRACE"
30 clean and jerks @ 135#
(1:54)

Rope Climbs

Tire flips
reps @ 500#
reps @ 600#
reps @ 700#