Warm-up:

5min Bike/Row/Run

Tabata Burpees

3x400m Runs
1st: 100m Sprint 300m Jog
2nd: 200m Sprint 200m Jog
3rd: 300m Sprint 100m Jog

WOD, 3RFT:

400m Run
30 Abmat Sit-ups
400m Run
5min Rest

Finisher:

Alternating Tabata:
Hollow Rock Hold
Superman Hold