400 meters, tallest box jump, GHD's

600 meter warm up run

AMRAP 20 minutes
400 meter run
10 Tallest cage box jumps
20 GHD's

4 Full rounds, 150 meters of the 400 on round 5

Round splits
1 - 5:15
2 - 4:53
3 - 4:42
4 - 4:18
@ 19:09
5 - 150 meters in - :51 seconds
@ 20 minutes

I could tell I was not warmed up enough.  Splits got better and better as I progressed.  Yesterday has put the hurt on me.  I have gotten more and more sore and stiff as the day progressed.  This was probably some of the speeding up too working out the yuck.  Legs hips and knees are pretty sore and achy.
I did like the flow and movements.  The difficulty of the box jumps was good.  I had to concentrate and push to get these done right.