1) 15 minutes:

A) Mile run

B) build up to a 3-rep max deadlift in the remaining time.

2) 15 minutes:

A) Mile run

B) 100 vertical jumps for time. Jump with a 2 hands touch to a 12 inch target above your highest reach.

C) rest remaining time in this 15 minute time frame.

3) 15 minutes:

A) Mile run

B) build up to a 1-rep max bench press in the remaining time.

– record your 3 mile times and the other 3 components(3-rep deadlift, vert jumps, 1-rep bench)