Warmup
Speed Ladder

4 sets/12 minutes
5 pull-ups
10 push-ups
15 air squats

Conditioning
3 Rounds
1 minute at each station

Sandbag clean and squat
10 Yd Fwd/Back
Row for calories
Battling Ropes
Ab Wheel Rollouts
Rest

Benchmark
“Elizabeth”
21-15-9
Cleans (135/95)
Ring Dips