In 6 mins do:
Row, 400/350 m
then in the remaining time, AMRAP of:
5 Handstand Push-ups
10 Hang Power Cleans, 40/27.5 kg
15 AbMat Sit-ups
Run, 400 m
20 SA Dumbbell Overhead Walking Lunges, 1 x 22.5/15 kg
10 Burpee Pull-ups
OH Lunges: Athlete changes arm after 10 reps
Burpee Pull Ups: shorter athletes go on lower bar the rest on the high bars
12 Rnd Tabata consisting of..
Push Jerk, 60% 1RM (No racks allowed)
Handstand Walk (1 black mat counts as one rep)
Box Jump Over, 30/24 in
The Tabata interval is 20 secs of work followed
by 10 secs of rest for 12 intervals.
Tabata score is the total reps performed in all of the intervals.