For total reps, complete the following:
3’ Work / 1’ Rest x 4
Buy-in: 300m Run, in remaining time AMRAP:
1. Wall Ball
2. V-ups
3. Super Burpee
4. Wall Sit

Repeat the same as above but Row 500/400m, instead of run.

3’ Work / 1’ Rest x 4
Buy-in: 500/400m Row, in remaining time AMRAP:
1. Wall Ball
2. V-ups
3. Super Burpee
4. Wall Sit

Each interval will start with a buy-in of either run or row, then in remaining time AMRAP *Movement*