With a 3 min running clock:

– 400 m run

– AMRAP of kettlebell swings x 2; rest 3 min

Rest 5 min

With a 2 min running clock:

– 200 m run

– AMRAP HR push-ups x 2; rest 3 min

Rest 5 min

With a 1 min running clock:

– 100 m run

– AMRAP burpees x 2; rest 3 min