5 Rounds
100m Row
60s Plan Hold
60s Frankensteins or Scales

200m Run or 300m Row or 1min DUBs or 1min Burpees
1min MAX KB Goblet Squats
1min MAX KB Swings
400m Run or 300m Row or 1min DUBs or 1min Burpees
1min MAX Box Jumps
1min MAX Ring Dips
400m Run or 300m Row or 1min DUBs or 1min Burpees
1min Max Plate Sit Ups with straight legs
1min Max Russian Twist with plate

Athletes get to choose which cardio piece they will complete before each set of MAX reps. However, each cardio piece must be complete once. If running is not an option, complete 45s. Assault Bike.