AMRAP 7 Minutes X2
100 Meter Run
12 Dumbbell Floor Press
8 Pull-ups
2 Minutes rest between AMRAPS
After 2nd AMRAP...Directly into...
800 Meter Run
Then
EMOM - 12 Minutes
Minute #1 - Max Double or Single-unders
Minute #2 - Max Weighted Sit-ups
...Directly into...
400 Meter Run