2k run for time

100 burpees for time

Run 8 x 400 m, 90 min rest in between

6 x 400 m run. Rest 90 seconds between sets.

8 rounds FT
200 mt sprint
10 squats
10 push ups
1' rest
4 km run

10 x 50 m sprints. Rest 1 min between the sprints

8 intervals of 20s work & 10s rest
Result is the lowest number of reps in one interval

Three rounds for time:

• Run 1/2 mile
• 50 air squats

10 rounds for time:

• 10 push-ups
• 10 sit ups
• 10 squats

For time:

• 200 squats