1. Strength
Hang Clean (below knee)
Every 2 Minutes for 12 Minutes
2 Reps @ 85%+
Jerk the last rep
*Further Scaling:
Use a lesser percentage on the Clean.
Take the warm up as seriously as you would take the heavy reps. We are trying to re-wire your brain to move through very important positions that can otherwise be overlooked.

2. Metcon
5 Rounds:
Run 800m
Rest 2:00
*Further Scaling:
Less distance each Run.
Use the first run to find the pace you believe you can push for each effort. Feel free to make adjustments for the second interval. Then without using a watch, try to exactly match your times from Runs 2 through 5.

3. Accessory
GHD Sit Ups
Rest as needed.
*Further Scaling:
Ab Mat Sit Ups 20-25 reps per set.
A lot of athletes still are not sure which set up on the GHD works best for them. Play with different styles over a few sets and see if you prefer more of the quad contraction or the midline rebound.