5 rounds 21 Sit-ups 15 Hurdle jumps 15/12 Cals air bike Rest 1 min

Every 2 min, rotate stations for 24 min Carry something heavy Parallette pass-throughs Lateral jumps Inverted ring row

5-4-3-2-1

5 rounds 6 power clean and jerks (80/60kg) 3 rope climbs 400m run

3 rounds for reps 30 sec. air squats 30 sec. squat hold 30 sec. rest 3 rounds for reps 30 sec. push-ups 30 sec. plank hold 30 sec. rest 3 rounds for reps 30 sec. MB sit-ups (20/14lb) 30 sec. MB hollow hold 30 sec. rest

3 rounds 60 double-unders 30 deadlifts (80/60kg)