For time:

Run 600m

30 DB Step-ups 

30 DB Lunge Steps

Run 400m

20 DB SU

20 DB L

Run 200m

10 DB SU

10 DB L

*Same DBs for both movements (mod/heavy by feel)

Then,

100 Rollouts NFT

“Forgive your enemies, but never forget their names.” – John F. Kennedy