12-15 wall walks - every min do 21 DU´s/30SU’s - start with DU´s/SU’s

Rest 2 min.

50 wall balls - every min do 15 push-ups - start with push-ups

Rest 2 min.

75 box jumps - every minute 9 pull-ups - start with pull-ups

Timecap for each interval is 8 min. Whole timecap is 28 min.