Ready for a run with a bumper plate
Barbell Bench Press 7-7-7-7-7..., then
How many rounds can you do in 11 minutes of:
Rx
7 Pull-ups
7 Hand Release Push-ups
7 Box Jumps (24/20)
Rx+
9 Chest To Bar Pull-ups
15 Box Jumps (24/20)
21 Push-ups (regular)
Extra: Muscle Snatch + Power Snatch + Squat Snatch drills