Intervals 3 x 8 mins, 5 min rest

Alpha: 8min AMRAP
7 Pullups
200 m Running (outside)
42 Double Unders

5 min Rest

Beta: 8 min AMRAP
7 Wall Walks
50m Partnered BB Carry (100/70 kg)
15 Weighted Situps 12/8 kg

5 min Rest

Gamma: 4 RFT, 8 min CAP:
100m Farmer's Carry 30/24 kg /hand
11 Thrusters 42,5/30

DELOAD WEEK BEGINS

If you need to DELOAD, use 50% of the weights for example.