4 Rounds – For time

400m Run
20 GHD sit-ups
15 Handstand push-ups
10 Front squats @ 83/61kg

Target <20 min TC 25

Overview. A longer piece like this will be decided on the middle rounds (2-3). They will be the hardest ones to keep your pace. Start your 1st round deliberately (use the transitions to control your pace) to set yourself up for success in those middle rounds. Your aim is to be able to still keep a good pace on your final 400m run.
Pacing. You cannot win the workout in the 1st round = Be intentional from the start. Aim for no faster than your 5km pace on the 1st run, you can then pick it up from there if needed (but this is something you might be able to hold on to). GHDs are intended to be done unbroken. You can break the HSPU up to 1-3 sets, depending on ability (if more than 3 sets, choose a movement option). The FS is intended as moderate heavy where you can still get through the sets unbroken.
The 1st 100m will be the hardest on the next run as legs will be heavy from the squats. Get yourself going ASAP and use those 1st 100m to find your rhythm.

70/47.5kg, 61/43kg