3 minutes on bike or rower
3 rounds of:
5 Lateral box step-ups (R/L)
5 Partial squat thoracic rotations (R/L)
10 Kettlebell goblet squats
15 sec goblet squat hold
50' Frankenstein walks
50' Samson lunges

Five 3 minute rounds of:
10 Front squats
10 Box jumps
Row for max calories
Rest 3 minutes between rounds.
27 minutes total

Score is total max calories

Competitors
Men: 185 lbs, 30 in. box
Women: 125 lbs, 24 in. box

Intermediate
Men: 135 lbs, 30 in. box
Women: 95 lbs, 24 in. box

Scaled
10 Box step ups
Men: 95 lbs, 24 in box
Women: 65 lbs, 20 in box