Warm-up:
200m run (missed the run)
roughly 20m walking lunges, followed by 30m sprint.
10 burpees
50m sprint

Workout:
5 rounds for time
400m run
30 1-legged box jumps @ 20" (15 each leg)

30 medicine ball cleans @ 14lbs

That was a kick in the ass! It felt so long but I powered through and kept trying to shorten my breaks. Great class I think it really will help with WODs