7 Minute Warm-up

• :20 L-Sit/Hold 
• 10 Ball Slams (light) 
• 15 Pull Aparts 
• 20 Lateral Banded Walks (10/10) 

Performance: Complete For Time: 

• 80 Double Unders 
• 40 Russian KB Swings 
• 20 HR Pushups 
• 10 C2B 
• Run 800m/ or Row 1K, or Bike 2 Miles 
• 10 C2B 
• 20 HR Pushups 
• 40 KB Swings 
• 80 Double Unders

Fitness:  4 sets: 
1:00 DB Thruster (20/10) 
rest 30 sec
1:00 Burpees or Cal Bike
rest 30 sec
1:00 Step Ups (20/16)
rest 30 sec 

Score = Total Reps

Cashout: Coaches Choice