Thursday 10/19/2023

Every 12 minutes, for 36 minutes (3 sets) for times:
400 Meter Run
30 Single-Arm Kettlebell Snatches (24/16 kg; 15 reps each side)
20 Box Jump-Overs (24"/20")
10 Bar Muscle-Ups
400 Meter Run

Athletes should get at least two minutes of rest, so please adjust the distances or number or repetitions accordingly if you're unable to perform the first set as prescribed in less than 10 minutes.