Floaters
Weightlifting
30 Sandbag Clean to Overhead (100/70)
Gymnastics
10 15ft rope climbs
15 Muups
20 deficit HSPUs (you choose the deficit)
30 alternating pistols
Conditioning
Bike 50 calories
Run 400m
Rest 3 minutes
Bike 30 Calories
Run 200m
Rest 2 minutes
Bike 20 Calories
Run 100 meters