Run 200 m
High knees/ butt kickers
Punters kick/ bear crawl
Carioca / Carioca

30 double unders
5 scorpions
10 burpees
15 sit ups
20 air squats

30 second couch stretch
30 second deep lunge

In 40 minutes complete:
2 mile run
300 ft bear crawl
50 burpees
In remaining time complete AMRAP of:
10 push ups
20 air squats
30 situps

score is rounds and reps of push ups, air squats, and sit ups completed

***Scaled version***
In 20 minutes complete
800 m run
150 bear crawl
25 burpees
In remaining time complete
AMRAP of:
10 push ups
20 air squats
30 sit ups