4 sets of 8 reps
Rest 2 minutes between sets
Every 90 seconds for 4 sets
Front rack reverse lunges
6 reps per leg
On a running clock
When the clock hits 06:00
Push press @ 42.5/30kg
*every break perform 15 air squats
Every 2 minutes for 10 minutes (5 total sets)
In remaining time, max rep wall balls @ 9/6kg
Rest 5 minutes
50 Russian kettlebell swings @ 24/16kg
30 toes to bar
20 shoulder to overhead @ 52.5/35kg
Your goal is to do each movement in as few sets as possible.
Every time you go unbroken you may move on to the next movement with no penalty.
If you have to break there will a penalty. Each penalty must be performed before you can move on to the next movement.
2 breaks or less: 15 burpees or 200m run or 250m row
3 breaks or more: 25 burpees or 400m run or 500m row