8 rounds of 20 second work and 10 seconds rest: Complete each exercise for 8 rounds rest 1 minute then move on to the next.
- Jumping pull-ups (on rings)
- Med Ball 1/2 burpees (push-up ommited)
- Squat prisoner jumps (hands are clasped behind the head)
- Barbell hang cleans and push jerk
This is a high intensity training mode so 110% of effort is expected in every round.