Every 1 min for 20 mins, alternating between:

50 Double Unders

3 Squat Snatches, 135/95 lbs

8 Shuttle Runs, 25 ft

15 GHD Sit-ups

GHD Sit-ups / Stick Sit-ups

Stimulus is moderate to moderate high intensity with the intention to repeat that intensity as close as possible across each round.

The goal should be to keep all movements under 30 seconds. Athletes should have a 45 second cut off to ensure they can rest and transition.

For quality:

Dead Hang, 3 mins

Accumulate the total time.

*Break up as needed; Scale time down if athletes can not hold longer than 20 seconds or sub-farmer carry hold instead.