CONDITIONING

4 rounds: 90sec ON, 60sec OFF (total time 40min)
(One round is A+B+C+D)

Start every round with 15/10cal Airbike and remaining time from 90sec AMRAP of:

A: High Box Over Jump 75/60cm
B: DB Snatch @22,5/15kg (alternate arms)
C: Wallball
D: DU

RPE 3 to 4, heavy breathing but should be able to have a short conversation. Repeatable pace.

Target: you should have around 30sec to do the AMRAP. If not, tailor the calories to fit your fitness level. Badasses go 18/15cal.