Alternate “A” and “B”
Every 4 mins x 8 sets
A,
4 burpee Pull up
8 HR push up
12 wall ball @9/6kg
16 Kb USA swing @24/16kg
B,
Every 4 mins x 4 sets
4 burpee T2B
8 HSPU kipping/ Pike Push up
12 Box jump @60/50cm
16 air squat
Goal : sub 3 mins work in each set
After 4 sets keep 3 mins REST!