4×5 min. Run and

In the first 5 min., perform:
Run 400 m
50 Walking Lunges

In the second 5 min., perform:
Row 500 m
40 Knees-to-elbows

In the third 5 min., perform:
Run 400 m
30 Box Jump-overs (60/50 cm.)

In the fourth 5 min., perform:
Row 500 m
15 Bar Muscle-ups