A. In a 4 minute window:
Run 400m then amrap of :
5 Box Jumps 24/20
5 DB Push Press 22.5/15
Rest 2 mins
B. In a 4 minute window:
Row 500m then amrap of:
10 Goblet Reverse Lunges 24/16
10 Russian Swings 24/16
Rest 2 mins
Alternate A&B until you have done 3 sets on each.