Start with 1000m run followed by:
5 rounds of
15 Handstand push-ups
15 Ring dips
Finish with 1000m row
Start with 1000m run followed by:
5 rounds of
15 Handstand push-ups
15 Ring dips
Finish with 1000m row
On the 12 minutes x 4!
Run 500m
Farmer carry 160 feet 2x 32kgs/24kgs
Run 500m
160 feet of burpee broad jumps
Run 200m
*Score each round separately