Warm up: 4 min of two types of monostructural/cardio thingys
Workout
Every 4 minutes for 20 minutes
8 front squats 185/125(take from floor)
Run 400 m
At 0:00
4 min emom
15 wallballs 30/20
At 4 min
10 burpee box jumps 24/20
20 db snatch 50/35
At 8:00
3 min emom
18 wallballs 30/20
At 3 min
15 burpee box jump overs 24/20
30 alt db Snatch 50/35
At 16:00
2 min emom
21 wallballs 30/20
At 2 min
20 burpee box jump overs 24/20
40 db snatch 50/35
Accessory cardio
Run 400 m
25 v-ups
Run 800 m
25 v-ups
Run 1 Mile
25 v-ups