HIIT

Men/Women
4 Rounds:
400m Run
1 minute Rest
5 Muscle-Ups
8 Power Cleans 135/85
11 2 For 1 Sit-Ups (floor to knees + floors to ball throw to wall) 20/14
14 Burpees
Rest 1 minute

Beginner:
4 Rounds:
200m Run
1 minute Rest
5 Ring Rows
8 Power Cleans 95/55
11 2 For 1 Sit-Ups (floor to knees + floors to ball throw to wall) 14/10
14 Burpees
Rest 1 minute