Endurance
For time:
Run, 1200 m
— then —
2 rounds of:
18 Box Jumps, 24/20 in
15 Back Squat, 50/35 kg
12 Pull-ups
— then —
Run, 800 m
— then —
2 rounds of:
15 Box Jump Overs, 24/20 in
12 Front Squat, 50/35 kg
9 Chest-to-bar Pull-ups
— then —
Run, 400 m
— then —
2 rounds of:
12 Burpee Box Jump, 24/20 in
9 Overhead Squat , 50/35 kg
6 Bar Muscle-ups or 2 Monkey Bar or 2 Rope climbing
Cap time 50 mins