This Met-con can be done solo or with a partner (double the reps and work one at a time*)

For Time

Run 400M

30 Box Jumps (24/20)

30 Wall Ball Shots (20/14)

Run 400M 

50 Double Unders

50 Sit-ups

Run 400M

15 Overhead Squats (95/65)

15 Burpees over bar

Run 400M

21 KB Swings (53/35)

12 Pull-ups