http://opexfit.com/may-24-2014/

10min 85% effort:
Run 200m
20 DU
10 air squats

rest 4mins

10min 85% effort:
2 wall walks
2 burpee MU
Row 200m

rest 4mins

10min 85% effort:
Assault Bike 12cals
10 walk lunges
10 situps

rest 4mins

10mins 85% effort:
5 kipping pull ups
7 box jump step down 24/20″
9 Hand release pushups

Notes:
- work on pacing so it is sustainable
- start, maintain, and finish with the same pace
- do not try to go faster at the end