Clock starts at 0:00
You get a 2 minute rest at the 10:00 mark, at the 18:00 mark, all done at the 24 minute mark.
Run 1 mile (once only)
Then AMRAP the following
5 pull ups
10 push ups
15 squats
Clock starts at 0:00
You get a 2 minute rest at the 10:00 mark, at the 18:00 mark, all done at the 24 minute mark.
Run 1 mile (once only)
Then AMRAP the following
5 pull ups
10 push ups
15 squats
3 rounds for time of:
50 wall-ball shots
50 lateral burpee box jump-overs
Time cap: 20 minutes
♀ 14-lb (6-kg) medicine ball, 9-foot target, 20-inch box
♂ 20-lb (9-kg) medicine ball, 10-foot target, 24-inch box