Masculino 6 Sets of: Every 6 minutes for 36 minutes, perform: 200 m Run 6-5-4-3-2-1 Rope Climb 6-5-4-3-2-1 Squat Clean (50-60-70-80-90-100) Feminino 6 Sets of: Every 6 minutes for 36 minutes, perform: 200 m Run 4-3-2-1-1-1 Rope Climb 6-5-4-3-2-1 Squat Clean (30-40-50-60-65-70)
