3 rounds 8 minute cap:

Run 200m (each run counts 1 rep)

20 sit ups

10 burpees 


Rest 4 mins


3 rounds 6 minute cap:

Run 100m

18 kettlebell swings 24/20

12 pull ups


Rest 3 mins 


2 minute cap:

Run 200m

21 overhead squats 55/35

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