Start with a full-body warm-up, focusing on dynamic movements for the legs, arms, and core. Prepare for the workout with a few light squats and presses. Begin with the buy-in of 44 push-ups, breaking them into sets to maintain form. For the 400-meter runs, maintain a steady pace to conserve energy for the weightlifting segments. Front squats, thrusters, push presses, and power cleans should be executed with a weight that is challenging yet manageable, focusing on good form and fluid motion. The burpees in between the lifts add a cardiovascular challenge. Maintain a steady rhythm, ensuring full chest contact with the ground and an explosive jump. Repeat this sequence for 4 rounds, managing your energy and focusing on technique in the lifting movements. Finish with the buy-out of 44 push-ups, maintaining good form throughout. This workout tests strength, endurance, and stamina. Focus on efficient movement transitions and consistent pacing. Cool down with light stretching, targeting the muscles most engaged during the workout, to aid in recovery.