SWOD

Every 3 minutes for 12 minutes (4 sets), complete:
6 Walking Lunge Steps
200m Sprint

WOD

Every 4 minutes for 28 minutes (7 sets), complete for total load:
Run 400m
8 Shoulder to Overhead – AHAP

Note: The barbell should be taken from the ground. Note the load used and reps completed for each set, then total up the load successfully lifted over the course of the 7 sets.