Begin with a dynamic warm-up including leg stretches, light jogging, and bodyweight movements to prepare for the run and resistance exercises. Start the workout with a Buy-In of a 1,985 meter Run, maintaining a steady pace and controlled breathing. Transition into 4 rounds of: 20 Thrusters at the prescribed weight (90lbs for males, 55lbs for females), focusing on fluid movement from squat to overhead press. Scale weight as needed. 20 Push-Ups, ensuring a straight body line and full elbow extension. 30 Toes-to-Bars, maintaining a strong grip and controlled leg movement. Scale to hanging knee raises if needed. 30 Deadlifts, keeping a neutral spine and engaged core. Adjust weight to maintain form. 12 Pull-Ups, aiming for full range of motion. Complete the workout with a Buy-Out of a 2,007 meter Run, keeping a consistent pace. Cool down with light cardio and stretching, focusing on recovery and targeting all major muscle groups used. The goal is to maintain a balanced pace throughout the runs and sustain strength and endurance across the varied exercises in the four rounds.