Different task every 3 Min- rest the remaining time after task is completed, if task not completed, move on.

0:00-3:00- 100 Dbl Unders

3:00-6:00- 30 Chest to bar Pull Ups

6:00-9:00- 400 M Run

9:00-12:00- 50 KBS 53/35

12:00-15:00- 100 Dbl Unders

15:00-18:00- 30 Chest to bar Pull Ups

18:00-21:00- 400 M Run

21:00-24::00- 50 KBS 53/35