A @95-100% effort? Every 8 min X 4 Alternating intervals: ?A1. 7/5 CTB Pull-ups, 10 TnG Power Snatch @ ca.50% 1RM Power Snatch, 15/12cal AirDyne?A2. 8 Pull-ups, 10 Thrusters 43/30kg, 15 Lateral Burpees? Read instructions!
B. For 40 minutes @ 80% effort. Alternating 8 min monostructural 8 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.
8 minutes: Constantly move via light Thrusters, Light balls slams & Ring rows? 8 minutes: Slow Row without straps ?8 minutes: Constantly move via Burpee over low box Light Power/muscle-cleans & Push-ups with hands on the edge of the box? 8 minutes: Slow AirDyne/Assault Bike? 8 minutes: Constantly move via Light Russian Swings, Jump roping & Strict Bear crawl (forwards or backwards)