For time

800m Run
40 Toes-to-bars
20 DB Devil’s presses @ 2 x 22.5/15kg
400m Run
20 Chest-to-bar pull-ups

10 DB Devil’s presses @ 2 x 22.5/15kg
Time cap. 15:00

– Start part B @ 20:00 –

B) For time
800m Run
40 Handstand push-ups
20 DB Box step overs, 20″ @ 2 x 22.5/15kg
400m Run
20 Chest-to-bar pull-ups
10 DB Box step overs, 20″ @ 2 x 22.5/15kg

Time cap. 15:00

Overview. Two workouts today with the same structure. Aim to keep the same run pace on both.
Strategy. You can run the 800s fairly fast as you’re likely to break the 40 rep gymnastics to sets (and get a bit of recovery). Just make sure you can get straight to work on the gymnastics after the run. The DB movements are a grind, where you just want to keep moving. It’s a good idea to break them into smaller sets (e.g., 5s) in your head to make the work more manageable
Don’t let your pace on the 400s drop to slower than your 800m pace. Quick break on the chest-to-bars might save you time if you can then push through the final DB movement without breaking.
Instructions. Set the equipment up 2-3m apart (this is your in-built rest).

Movement options.
Alternate rep scheme → 600m Run, 30 TTB/HSPU, 15 Devils press/box step over, 300m Run, 15 C2B, 10 Devil’s press/box step over
Run → 1000/500m Row/SkiErg, 2000/1000m BikeErg
Toes-to-bars → Toes-to-rings
Chest-to-bar pull ups → Pull ups → Jumping pull ups
DB devil’s presses/box step overs → 15/10kg DBs