Endurance

21/15/9/6/3
Box jumps (24/20)
Push-ups
Sit-ups
400m run

CrossFit

Warm-Up:

A. General
3 rounds
60sec cal machine/ mountain climbers
10/side ballistic leg swings
8 rotating scorpions

B. Specific

3 sets
-10 alternating Samson lunge
-10 Frog glute bridges
-10 KB/Object sumo deadlift high pull

Conditioning:

E(5)MOM x 6

30 KB swings 53/35lbs
200ft Double KB front rack carry (2 x 53/35)
20 Cal Row

Score is fastest round.

Accessory Core Work:

Core

5 sets
12 Plank Opposing Knees to elbow
12 Reverse Push ups