In teams of two, one teammate completes first movement for time while second teammate completes as many reps as possible of opposite movement. Teammates switch after first teammate finishes timed movement and rest exactly 2:00 between intervals

Interval 1

Prowler suicide (#90/#45) 5-10-15-20 meters

AMRAP hand release pushups

Interval 2

400 meter run

AMRAP wall ball shots (#20/#14)(10’/9′)

Interval 3

40 calorie row

AMRAP abmat situps

Interval 4

150 double unders (3/1 SU sub)

AMRAP push press (#75/#45)

Score is total time converted into seconds, minus total reps completed by both teammates