1 round = 1 min on / 1min off
2 round = 1min 15s on / 45s off
3 round = 1min 30s on / 30s off
a. assault bike or rowing
b. 10 deadlifts @40% of 1rm + amrap of bar over burpees

c. 30sec of max DU + wall ball shots
d. 100m shuttle run (5x10+10m) + amrap of lunge walking @ 16/24kg KB (goblet hold)
REST 2 "EXTRA" MINUTES AFTER FULL ROUND. SO ONCE A,B,C,D IS DONE RESTING TIME IS 2MIN 30sec BEFORE STARTING NEW ROUND.
WORK CAPACITY ABOUT 85-95% OF YOUR MAX EFFORT.

TOTAL TIME FOR THIS WOD IS 30 MINUTES (1 round is 10min with 2 extra rest minutes). TAKE A GOOD WARM UP SO YOU ARE READY TO GO "HARD" WHEN ITS ABOUT TIME!