- warmup: 2 rounds
- 100 m run
- 7 v-ups
- 10 pushups
- A. Turkish Getup technique, then 1RM per arm. 12 min cap
- B.
- 400 M run
- 15 Push Jerks (185/105) / BC double KB/DB push press
- 400 M run
- 3 rope climbs / modified / or 9 strict pullups / BC 12 strict ring rows
- 400 M run
- 25 burpees
- 400 M run
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