Warm Up: 
Run 400m, 100 Single Unders or 25 Double Under Attempts, 20 Air Squats, 20 Over Head Squats (PVC or weighted bar), 20 GHD Sit Ups, 20 Push ups, 10 Hand Stand Attempts, Stretch on your own

Squat test w/ Kelly StarrettVideo
Squat CleanDemo Video (courtesy CrossFit HQ)

Complete the following for time:

Run 400 meters
Then 21-15-9 of the couplet:
Squat Cleans, m95# / w65#

Atomic Sit-ups, m45# / w25#
Then Run 400 meters

* Post time to comments.

What fits your busy schedule better exercising 30 minutes a day or being dead 24 hours a day?