150807 - FYF

Warm-up
3 rounds 
200m run
10 jump lunges
10 pull-ups or ring rows
10 straight-leg twisting sit-ups
 
FYF for time
1 mile run
then 
AMRAP 20: or 5 rounds (whichever comes first)
3 rope climbs
10 hang squat cleans M:115 F:75
10 bar-facing burpees
10 evil wheels