Fitness
30 Assault Bike Calories
50 Box Jumps
30 Assault Bike Calories
40 Burpees
30 Assault Bike Calories
30 DB Thrusters
30 Assault Bike Calories
40 Wall Balls
30 Assault Bike Calories
50 Vertical Ring Rows, Tough
*45 minute cap

Performance
For time- (One person working at a time)
30 Assault Bike Calories
50 Box Jumps (24/20)
30 Assault Bike Calories
40 Burpees
30 Assault Bike Calories
30 KB Clean & Jerk (53/35/Hand)
30 Assault Bike Calories
40 Wall Balls (20/14)
30 Assault Bike Calories
50 Pull Ups
*45 minute cap