Coach-led warmup
5 minutes

Inversions practice
10 minutes

WOD
Run 100m
20 Lateral box jump over (60/50cm)
Run 200m
20 Parallette pass through
Run 300m
10 Lateral box jump over
10 Parallette pass through
Run 400m
(15 minute cap)

For scaling and detailed description, see the Zen Planner app.