Set your Smartwod timer or equivalent for 20 x 45 second rounds.
For ten rounds on (45) off (45) either:
Row for max cals
AirDyne for max cals
Cycle for max cals
Skip (dus or singles) for max reps
Rest five minutes and reset timer, then
for ten rounds on (45) off (45) either :
Hang power Clean for max reps
—or—
Air squat for max reps
—or—
Sit-ups for max reps
—or—
Push-ups for max reps
