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 Jump Rope 
40 KB Swings 
20 Hand Release Pushups 
10 Chest to bar pull ups 
Run 800m/ or Ski 1K, or Bike 2 Miles 
10 Chest to bar pull ups 
20 Hand Release Push ups 
40 KB Swings 
80 Jump Rope 

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

Score = Total Reps