A. 3 rounds
200m run
15 x kb swings

* nose breath only, if your mouth opens you going to fast

B. 5 rounds for time
400m run
2 rounds of single db or kb “DT”
12 x single arm deadlifts
9 x single arm hang power cleans
6 x single arm push jerk

Perform 1st round with right arm 2nd with left. Use medium weight, in gym I would say 15-22.5kg for boys, 7.5-15kg for girls. You should be able to do most of your sets unbroken.

If unable run:
500/400m row (1000/800m bike erg)
30/22 cal bike