Strength:
With a partner, alternate
2x400m Run
4x200m Run

WOD:
2017 CrossFit Regionals Workout #1
Run 1200m
then
12 rounds of:
4 Strict HSPU
8 Chest to bar pullups
12 Air squats

L1: Pushups, jumping pullups
L2: Box HSPU, Banded c2b (do this rather than normal pullups)
L3: written
L4: with weight vest

Cap of 25 mins.