Yancy Camp Workout 366

Team, I apologize for the delayed 366 workout post.  I’m stuck at the YO Ranch in Texas at US OCR National Championships and we have little to no service.  I’m working with fingers crossed as we speak.
*If doing this one indoors, you can move back and forth between flat & incline each round or you can complete every round at incline if you’re trying to increase your time on feet at incline. One of the goals with 366 is is get you acclimated to working hard during the exercises at a high HR and then following it up with the strong tempo effort which simulates leaving an obstacle with a strong pace. Enjoy team!

Run x 2min at tempo effort
Run x 6min at aerobic (zone 3) effort
Run x 2min at threshold effort
Weighted box squat jumps x 15
Push-ups x 15 (1st 5 – plyometric clap push-ups)
Mountain climbers x 30
Bent rows x 5 (each arm) w/heavy weight
10/100 pull & hang challenge for max reps (not to exceed 10 reps)
This completes 1 round. Continue repeating for a total of 6 rounds.

*Tempo effort: Slightly faster than aerobic but still comfortable (just under threshold)
*Aerobic training zone: appx 70-80% of your max HR
*Threshold effort: think 1-2 mile race effort