1200m Run ( 3 x 200 each )
20 x DB 2 Shoulder 52.5/25kg
20 x Bar Muscle Up
20 x Burpee Box Jump Over 24/20"

800m Run ( 2 x 200 Each )
16 x DB 2 Shoulder
16 x Bar Muscle Up
16 x Burpee Box Jump Over

400m Run ( 1 x 200 Each )
12 x DB 2 Shoulder
12 x Bar Muscel Up
12 x Burpee Box Jump over

*If complete 3rd block – go back to block 1 ( round 4 )

RX PLUS : DB 65/45kg

OPTIONS:

DB : Reduce Load
Bar MU : Chest 2 Bar Pull ups / kipping Pull Ups / x 2 Ring Rows
BBJ : Step up and over