8 min AMRAP
– 200m run (about 40-60 sec of running)

– 8 heavy object thrusters 

– 8 lemon squeezes or hanging knee raises

R4M

8 min AMRAP

– 30 double unders, 60 single unders, or 30 lateral hops

– 10 supermans

– 10 hand release push-ups

R4M

8 min AMRAP

– 200m run (sub in 40 sec of other cardio equipment)

– 12 heavy object or banded Romanian deadlifts

– 12 heavy object Russian twists