Choose your adventure…

Flush: 5 rounds, 1min at each station
Assault Bike
KBS
200m Run
Abmat Sit-Ups
Box Jump

Endurance: 6 sets
600m Run
Rest 90sec

Weightlifting:
A) 10×2 Snatch singles, building
B) 3×8 OHS
C1) 4×5 Bench
C2) 4×5 Pendlay Row
D) Muscle-Up Progression