A. For time
Run 400m
40 push-ups
40 box-jumps 24"/20"
40 pull-ups
40 box-jumps 24"/20"
40 push-ups
Run 400m
*21 minute time cap
Extrad Credit
3 sets
FLR on rings 45-60 seconds
15 DB lateral raises
Masters
A. Complete not for time:
5-4-3-2-1
Sandbag over the shoulder cleans
Row 10 calories after each set
B. 10 min AMRAP
10 box steps
8 barbell front squats; load should be something you can do all 8 reps UB each set
10 hand release push-ups