Begin with a thorough warm-up, including dynamic stretches and a light cardio buildup. Wear a weight vest for added challenge throughout the workout. Start with a 333m row as a buy-in, then move on to the 5 rounds of the weighted WOD. Focus on maintaining good form throughout each movement, especially during the burpee pull-ups and box jump overs. For toes-to-bars, prioritize a strong kip and full extension at the top. Air squats should have a focus on depth and maintaining proper form. During burpee pull-ups, ensure a full chest-to-bar pull-up and a smooth transition to the burpee. For abmat sit-ups, keep your feet anchored and focus on a full range of motion. During box jump overs, prioritize a strong jump and a safe landing. Kettlebell swings should have a focus on hip extension and a strong grip. Finish each round with a 90m sprint, pushing yourself to maintain a consistent pace throughout the workout. After completing the workout, cool down with a light jog or walk and thorough stretching, focusing on the muscles worked.