HIIT

Men/Women
4min EMOM
4 Rounds:
60 Double-Under/120 Singles
8 Power Cleans 135/85
8 Push-Presses
8 Box Jumps 30″/24″
Then 3 Rounds:
500/450m Row
5 Muscle-Ups/15 Push-Ups
15 Wall Balls 20/14

You have 4 minutes to complete each round and repeat. If you don’t have at least 30 seconds, subtract reps until you do. If you have over a minute of rest, add some reps.