A. @ 95-100% effort.?Alternating every 6 min X 5 sets:?A1. 10 Thrusters @ ca. 50% 1RM, 8 Lateral Burpees, 12/10 cal Row?A2. 12 Heavy Russian Swings, 8 Burpees over box (60/50cm), 12/10 cal AirDyne/ 10/8 cal Assault

bike

B. For 25 minutes @ 80-85% effort. Alternating 5 min monostructural 5 minutes constant movement CF-exercises. You have to adjust load and speed so that you can be in constant easy motion. That is the task. Not to do as many rounds as possible, not to show how fit you are to a training partner, but to just constantly move. The transition between exercises can take no longer than 5 seconds. If you need to rest more, you are using too much load or moving too fast.

5 minutes: Constantly move via light Wall balls, Light kettlebell swings & Toes to bar?5 minutes: Slow AirDyne/Assault Bike?5 minutes: Constantly move via Jump roping, Light Dumbbell muscle-snatch & Lunges?5 minutes: Slow Row without straps?5 minutes: Constantly move via Light Deadlifts (ca. 20% 1RM), Burpee Box jumps & Strict Bear crawl (forwards or backwards