Warm-up
3 Rounds of:
10 x Alt jumping lunges
5 x Broad jumps
10 x Push-ups

WOD
4 Rounds for time of:
400m Run Carrying a plate (45#/25#)
30 x ABMAT Sit-ups
20 x Burpees

Extra WOD
Strength
5 x 3 Floor press
5 x 8 Single arm DB bench press (One arm at a time.)