5 rounds for time:

Run 400 m

30 GHD sit ups

30 24″ Box Jumps

Coach’s notes:  GHD (glute-ham developer) sit ups are preferred however, if you do not have a GHD, do regular sit ups with feet unanchored if possible, and anchored if necessary.  Remember to use your hands to drive up in the sit up.  For box jumps you must reach full extension in each repetition to count.  Post time to comments.