4 sets of:
4-10 strict HSPU (scale to Box HSPU / Push Ups)
rest ~30s
6-10 single leg Box Step Downs (evtl. wtd. in Goblet Position)
rest ~90s
10min running clock:
3 Rounds of:
30 mountain climbers
20 alt. DB Snatches or 10 KB Snatches / side or 20 Backpack Snatches
10 Burpee over object
Then in remaining time AMRAP of:
10 single arm DB/KB Thruster or Backpacks Thruster
10 V-ups/Tuck-Ups/Sit-Ups
4-6 sets of:
4min on / 2min off
- pick a pace you could hold between 10-15min and then stay consistent throughout the sets. Only do more than 4 sets of you can keep the same distance or are even able to increase the pace and are feeling good -