10 toy soldiers leg swings per leg, 10 squat jumps, 10 monkey swings or kip swings on the pull-up bar,

then 3 sets of 5: straight leg deadlifts, hang muscle clean, front squats, shoulder press

Mobility: Hips/shoulder

Skill: None

Strength: None


Every 3 min for each station. 3 rounds
Station 1 30/20 Assault Bike
Station 2 20 KB Swings 53/35 + 15 Thrusters (65/45)
Station 3 Run 400 meters
Station 4 20 pull ups + 15/10 Strict press (65/45)


If you do not complete the work within the three min keep going and finish the work. Then rest the remainder of the time. When that next 3 min time begins start the next movement station.

Optional Core:

40 unbroken straight leg raises
2 minutes max bicycle crunches
40 situps

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