Warm-up:
A) 3 rounds:

  • 10 Hanging shrugs
  • 10 Russian KB swings
  • 10 Push Ups
  • 10 Tuck Ups

Workout:
3 Rounds of...

  • 500m Row
  • 40 KB Swings (24/16)
  • 30 Box Jumps (24/20)
  • 20 Burpees
  • 10 Strict Pull-ups

2 Min Rest Between Rounds

45 Min Cap

Scaled: 4 Rounds of 250, 20, 15, 10, 5