Notice the difference in rack positions.
Teams and Individuals
8 rounds of max reps in 20 seconds, followed by 10 seconds rest.
C2B Pull ups
complete all eight rounds of pull ups before moving on to the push ups. Score is total reps completed for all 32 intervals.
Rest at least 3 hours
200m Run, rest time equal to 200 time
400m Run, rest time equal to 400 time
600m Run, rest time equal to 600 time
In other words... Run 200m as fast as possible rest how long it took you to run. Then run 400m rest equal time. Then run 600m and rest the same time it took to do the 600m before starting the 200m again. Continue till all distance have been done three times. Post scores for all 9 intervals.