400m run

20 Single Arm Dumbell/Kettlebell Power Snatch
20 ring Push ups

300m run

14 Single Arm Dumbell/Kettlebell Power Snatch
14 ring Push ups

200m run

8 Single Arm Dumbell/Kettlebell Power Snatch
8 ring Push ups

100m run

5:30

800m run
15  squat cleans 95/65

400m run
12 squat cleans 115/80

200m run
9 squat cleans 135/95

100m run