WOD

800M Run
50 Thrusters 45/35lbs 
30 Kettlebell Swings 24/16kg
400M Run
25 Thrusters
20 Kettlebell Swings
200M Run
15 Thrusters
10 Kettlebell Swings

Off Ramp WOD

Substitute goblet squats or air squats to a target for thrusters if you are still working on perfecting the squat movement.