Training

5 min @ 80-85% aerobic:
1 rope climb - jump from floor, touch ceiling
50 ft walking lunges
8 rnds+ RC
--5 min active rest
5 min @ 80-85% aerobic:
5 ring dips
9 kbs - 24kg
10 rnds
--5 min active rest
5 min @ 80-85% aerobic:
5 box jumps - 30"
5 push-ups
11 rnds
--5 min active rest
5 min @ 80-85% aerobic:
5 left arm KB Snatch - 24kg
5 right arm KB Snatch - 24kg
10gh sit-ups
5 rnds + 4 gh situps
--5 min active rest
5 min @ 80-85% aerobic:
50ft Bear Crawl
15 air squats
7 rounds + BC