With a 22min cap complete the following:
In the first 7 mins (up to the 15 min mark)
As soon as the 15 min mark rolls
AMRAP to the 22min cap of:
To confirm;clock is set @ 22mins, 3…2…1…Go,
You run 600m once and in the remaining time as the clock counts down to 15mins you shoulder to overhead as many reps as possible.
As the clock rolls through the 15min point you immediately start the couplet of Box Jumps and bar push ups to the 22min end point.
Scoring: Every shoulder to overhead is 2 points, every other rep is one point, highest points takes the pot!