Speed

1 Mile Run 

WOD

for time

25 Overhead Walking Lunge Steps 45/25lbs
50 Wall Ball 20/14lbs
100 Double-Unders
50 Kettlebell Swings 24/16kg
25 Overhead Walking Lunge Steps

Off Ramp WOD

30 Double Unders or 90 Single Unders

then 3 rounds for time of

10 Bodyweight Lunges
10 Wall Ball
15 Kettlebell Swings