Every 5 min for 8 rounds
10 chest to bars
Run 200 meters
If the round takes you more than 2:30, lower the reps by 2 on each movement. If the round takes you less than 2 min up the reps by 1-2 reps each movement. If you feel your hands are going to rip switch to ring rows.
Chest to bars – Pull-ups, jumping pull-ups or banded pull-ups(only if you use a blue or red band)
Run – 100 meter run, you may sub rowing(250) or airdyne