6 rounds of 40 seconds work/20 seconds rest

Take 1 minute rest between rounds.

  1. Rower
  2. Wall ball
  3. Kettlebell high pull
  4. Kettlebell push press
  5. Box jump

Advanced men should use the 20 lb wall ball, the 32 kg bell for high pulls, 20 or 24kgs for push press and a 24" box for box jumps.

Intermediate men should use the 16 lb wall ball, 24 or 28 kgs for high pulls, 16 or 20 kgs for push press and a 16" box for box jumps.

Advanced women should use the 16 lb wall ball, 20 or 24 kgs for high pulls, 16 kgs for push press and a 16" box.

Beginning women should use the 8 lb wall ball, 12 or 16 kgs for high pulls, 8 or 12 kgs for push presses and a 12" box.

There should be an all out effort on each interval!

Boxing John!!

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