Warmup
Run the long block 2x
Jump Rope 500 turns

5 Kettlebell Mobility Chain R/L
1/2 Turkish Getup
Windmill
Overhead Squat
1/2 Turkish Getup

Conditioning
3 Rounds AFAP
Run 400 Yd
15 Double Kettlebell Thrusters

Benchmark
“Fight Gone Bad”
One Minute at each station, rest one minute after all five movements.
Wall Balls 20/14#
Sumo Deadlift Highpulls 75/55#
Box Jumps 2420″
Push Presses 75/55#
Row (for calories)