5x 6min ON/3min OFF

A) Run 400m
+
AMRAP of
30m Farmers Carry
20 Bag Swings
10 Bag Squats

B) Row 500/400m
+
AMRAP of
6 Pullups
9 Pushups
12 Overhead Walking Lunges 22,5/15kg

C) Run 400m
+
AMRAP of
30 Ground to Overhead 20/15kg plate
20 Situps
10 Burpee jump to Plate

D) 35/28 Cal Bike
+
AMRAP of
6 Handstand Pushups
9 Box Jumps
12 Wall Balls

E) Run 400m
+
AMRAP of
6 Ring Dips
9 Toes-to-bar
12 Pistols