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Warm-Up:

1km interval run
5 min joint mobility
In 15 min, do 1,2,3,4,5,4,3,2,1 reps of overhead squats, chest-to-floor push ups, knees-to-elbows, good mornings and ring dips.  Do 10 burpees if you fail to finish within the time limit.

Max Effort:

6 x 5 reps of Pistols
Use bands or boxes to assist, or add weight to increase the difficulty.

WOD:

400m run/ 21 Wall Ball/ 21 Box Jump
400m run/ 15 Wall Ball/ 15 Box Jump
400m run/ 9 Wall Ball/ 9 Box Jump

M 20lb ball/ 24' box.  W 14lb ball/ 20' box.