Running Technique & Drills, then
How many rounds can you do in 25 minutes of:
5 Chest To Bar Pull-ups
5 Hang Power Cleans (pick load)
5 Push Presses or Jerks (same bar)
5 Front Squats (same bar)
For Rx+ do Bar Muscle Ups & use at least 155/103.
Begin the workout with 800 meter Run or Row for Rx & 1 mile Run or Row for Rx+