This one follows a typical protocol you have seen in the past onces, but I made a variation. Its called "the hammy" because I did it in Hamilton Park, JC!
21-15-9
-KB Swings (40lb) -Gar style
-Burpee to Pullup
-Box Jumps (24')
-Run a 400
Took me 22:57 and my lungs were on fire. I think I could have done my burpee to pull-up faster but I really put all my focus on the 400 meter run. Trying to get my speed up suckas!
Enjoy.
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