Start with a dynamic warm-up leading into a steady-paced 1-mile run. This run is about setting a solid pace, not sprinting, to conserve energy for the rounds ahead. In the 7 rounds, balance intensity with good form. For thrusters, use a weight that allows for consistent movement. Scale down if 95/65 lbs is too challenging. For strict pull-ups, focus on a full range of motion, using a band for assistance if needed. In kettlebell swings, ensure a fluid motion, choosing a weight that allows for control throughout the movement. The burpees are a cardio push; maintain a rhythm that allows for minimal breaks. The buy-out of 100 air squats is a test of endurance. Keep a steady pace, focusing on form. After completing the workout, cool down with a light jog and stretching, especially targeting the legs and lower back.