Warmup : Jump rope in bare feet for 2-5 minutes.

Why? because it'll teach you to land on your toes, which is what we're trying to do with our running.

Then do whatever is on the board.

Strength:

Deadlift 5-5-5 (ascending for 3 sets, trying to hit a 5 rep max)

Metcon:

3 rds for time:
7-HSPU's
7-105#/75# Thrusters
7-105#/75# Hang Power Cleans
Scaling:
For HSPU, you can substitute incline pushups, ring pushups, or even strict pushups. 
For the Thruster and Hang Power Clean, scale down the weight.

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