30 MINUTE TIME CAP:

Run 800 meters
50 Hand Release Push-Ups
50 Pull Ups
50 Air Squats
Run 600 meters
40 Hand Release Push-Ups
40 Pull Ups
40 Air Squats
Run 400 meters
30 Hand Release Push-Ups
30 Pull Ups
30 Air Squats

ME Rope Climbs and/or Muscle Ups in remaining time