Alternating rounds of 3:00 work + 1:00 rest (complete 4 of each)
1- 400m Run (rest remaining time)
2- AMRAP 3 (10 Box Jumps + 10 Pull-Ups/Ring Rows OR 8 Chest-to-Bar OR 5 Muscle-Ups)
Pick up where you left off in AMRAP each round, log TOTAL Rounds + Reps completed across all 4 rounds.
Each run should take less than 2:30, adjust distance to accomplish that. Pace should be fast yet sustainable, not a recovery run!