HIIT

Men/Women
Strength:
4 Rounds:
10 Pull-Ups (if you can do more than 10 add weight, if you can’t grab a band)
10 Arnold Presses
10 Alternating DB Hammer Curls
10 Skull Crushers
Rest 60

For the strength part, grab a weight where you can do all the reps unbroken, but reach failure at 10.

HIT:
400m Run
20 Clean and Jersk 115/65
30 Box Jump Overs 24″/18″
Rest 2
3 minutes to find max 2RM Thruster