For time

1600m Run

+
30-20-10

Wall balls @ 14/9kg (30/20lbs)
Toes-to-bars

Box jump overs, 24/20″

Handstand push-ups

+
1600m Run

Time cap. 40:00

Overview. A long piece that rewards good pacing. The runs set the tone, but the real challenge is managing the sets in the middle. The volume will add up quickly and you’ll want to be able to push the final run.
Strategy. Start the first run at a controlled pace, something you can repeat at the end. On the 30-20-10, break early and chip away with manageable sets. Use the gymnastics to breathe and try to bring the HR down a bit as it’ll hike up on the wall balls and box jump overs. Use the transitions to recover a bit between movements but aim to start straight away when you get to the next station.
Get moving on the last run (you won’t want to), start easy and build up to pace over the 1st 400m, then finish strong.
Instructions. Set the stations apart so that you can use the transitions to recover a bit.
Debrief. Take 2–3 minutes after the workout to reflect
– How did your pacing hold up across rounds?
– Were your transitions efficient or did you waste time between movements?
– What was the most fatiguing part, and how did you adjust?
– Name two (2) things you managed well. What’s one (1) thing you’d do differently next time?

Movement options.
Run → 1600m Row or 3500m BikeErg
Alternate rep scheme → 21-15-9 (either for all or for specific movements)
Wall balls → 9/6kg (20/14lbs) ball, or lighter if needed
Toes-to-bars → Toes-to-rings → ab-mat sit-ups
Box jump overs → lower box → Step overs
Handstand push-up → Hand-release push-ups