30 on and 30 off for 4 minutes total for each exercise:
Push Ups/ Knee Push Ups/ Push ups off a Box
V Ups/ Crunches
Barbell Shoulder Press/ Push Press 75/45
Back Extension/ Good Mornings
Jumping Squat/ Air Squat
There is no rest between exercises.
Each exercise last for 4 Minutes before you move on to the next.
The seconds and third exercise after the first one is what you can do when you have nothing left and can’t perform the movement.
For ex. If you are doing Push ups and you can’t do anymore switch to your knees so you can keep going.
The idea is not to rest during the work phase so switch and modify if need be.
Right After the Wod:
7 x 3 Every 75 Seconds