Hero

Hammy

Format For Time

For time:
1,200-meter run
80 box step-overs
40 hand-release push-ups
800-meter run
40 burpees to target
20 strict pull-ups
400-meter run
20 burpee box jumps
10 ring muscle-ups
400-meter run
40 burpees to target
20 strict pull-ups
800-meter run
80 box step-overs
40 hand-release push-ups
1,200-meter run
IIf you have a 14-/20-lb weight vest, wear it for as much of the workout as possible.
♀ 20-inch box, 6-inch target for burpees
♂ 24-inch box, 6-inch target for burpees

Scaling

Lighten the load or lower the reps, and keep the order of the movements.

Start the timer