Saturday
Baseline
5 mins rolling
3x
200m Run
10 Air Squats
10 Pushups
30 sec Plank
30 singles
Work Capacity
For Time
100 DU
80 Situps
60 KB Swings
40 Wall Balls
20 Pullups
10 Clapping Pushups (or plyo pushups, or shoulder tap pushups)
Then,
7x
50m sprint/ walk back
Durability
Roll and stretch.