EMOM 20 minutes of:
Even: Front Squat 3 reps @70-75% of 1 rep max
Then run 200m.
Every EVEN minute you will do 3 front squats followed by a 200m run....then rest.
If you are unable to run the 200m in the time allotted before the next even minute begins, shorten the distance of the run. Maybe to end of parking lot and back, or any distance that allows you enough rest before the next even minute begins.
3 rounds of:
Push ups x10 OR Ring Push ups x8-10
Mountain Climbers on rings if you are able or on floor x10
L-sit on rings or on parallettes 10-30 seconds