Run 200m

12mins:
- 1st min = 1 Burpee 3" Box Jump + 1 SDHP @ 40kg
- 2nd min = 2 + 2
- 3rd min = 3 + 3
- 4th min = 4 + 4
- 5th min = 5+ 5
- 6th min = 6 + 6
- 7th min = 5+ 5
- 8th min = 5+ 5
- 9th min = 5+ 5
- 10th min = 5+ 5
- 11th min = 5+ 5
- 12th min = 6 + 6

6min AMRAP:
- 6 Push Ups (feet on 3" box)
- 6 Single Leg Deadlifts (each leg)
- 12 Hollow Rocks
- 7 rounds + 4 Hollow Rocks

Run 400m

6min AMRAP:
- 5 low hang cleans @ 30kg (shin level)
- 5 mid hang cleans @ 30kg (knee level)
- 5 high hang cleans @ 30kg (waist level)
- 30 Air Squats
- 4 rounds + 10 Air Squats
then immediately sprint 200m