3 ROUNDS*
60 Single Unders
10 Lunge → Goblet Lunge → 4/4 KB OH Lunge
7 Push-ups → :20 Ring Support Hold → 7 Dip Negative
10 KB DL → 10 KB Russian Swing → 7 KB American Swing
10 Sit-up → 10 Leg Lift → 10 Hanging Knee Raise

4 SETS*
1:00 Russian KB Swings (70/53)|(53/35)
1:00 Box Jumps (24/20)
1:00 Plate OH Lunge (45/35)|(35/25)
1:00 Alt. V-Ups or Bicycle Crunches

-Rest 1:30 b/t Sets-

*Athletes should start each set at a different station and complete the full set in that new order. Rotate down the list.