3-4 Minute Rounds With 1 Minute Rest Of:

400m Run

21 KB Swings  53#/35#  (Comp.62#/44#)

AMRAP Wall Ball ( 20#/16#) in remaining time.

Then.

3-4 Minute Rounds With 1 Minute Rest Of:

500m Row

50 Double Unders

AMRAP Ring Dips ( Comp. Muscle Ups) in remaining time.

Post Wall Ball rep total and Ring Dip/Muscle Up rep total.

Coaching Tips:  Scale load and movements to match your current fitness level.  These workouts come by way of the very talented Ben Smith.  These workouts are going to test your metabolic capacity, as well as your ability to do the high skill movements while fatigued.  You'll have to figure out your best way to attack these workouts. Go all out every set?  Go easier on the run/row?  Stay steady throughout all sets?  Do the best you can and chalk it up for experience.