Part A:
Intensity
E4MOM for 6 rounds
Rd 1, 3, 5
Run 600m
Max DB box step over (50s/35s) in remaining time

Rd 2, 4, 6
Run 600m
Max DB Burpee (50s/35s) in remaining time

Consistency
E4MOM for 6 rounds
Rd 1, 3, 5
Run 600m
Max DB box step over (45s/25s) in remaining time

Rd 2, 4, 6
Run 600m
Max DB Burpee (45s/25s) in remaining time

Mechanics
E4MOM for 6 rounds
Rd 1, 3, 5
Run 600m
Max DB box step over (25s/15s) in remaining time

Rd 2, 4, 6
Run 600m
Max DB Burpee (25s/15s) in remaining time

Part B:
AMRAP 10 (for quality)
30 SB ab mat sit ups (20/15)
30 SB Russian twists (20/15)
:60 second plank