200 M Run or 250 M Row - 5 Pullups - 10 Pushups - 15 Airsquats
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3 alternating sets of:
10, Feet Elevated Ring Rows (2121 tempo)
*does not need to be unbroken
Rest 1 minute
10 Bent-Over Barbell Rows (2121 tempo)
Rest 1 minute
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Rest 5 Min
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3 alternating sets of:
Active Bar Hang for Max Duration
*10 secs from failure
Rest 30 seconds.
Farmers Walk for 90 seconds Max Distance @ 53/35 lbs
*50ft turn around; cannot run
Rest 3 minutes
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Every 4:00x2
30 Abmat Situps L1 & L2, 20 GHD Sit-ups L3
6 Wall Walks L1, 15 Kipping HSPU's L2, 25 Kipping HSPU's L3
*3 min cap per set
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Every 4:00x2
25/20 Cal Row L1 & L2, 30/24 Cal Row L3
25 Double Unders or 25 Jumping Jacks L1, 50 DU's L2, 100 DU's L3
*3 min cap per set