warm up movements:

1 1/2 mile run formation/cadence

Groups of 3 (My first WOD I Intro'd them to) This one came from back in my MMA days.. It's a goodie..

3 Rounds Plyo Rope Drills:

Partners hold rope knee high:
10 jumps side to side over the rope (one rep is over and back counts as one and so on)
10 jumps facing the rope (same as above)
10 jump over, sprawl under the rope as low as possible back to standing position (pretty much just like a burpee but body has to slide under the rope)
10 push up's

3 rounds sprints around the 200m track
1 round Bear crawls on the obstacle track.