500m row
12 reach and pull grass
20 walking lunges
10+10 side lunges
10 air squats (pause for 2 sec. at the bottom)
10+10 standing outward hip circles
10 toe touches rounding back
stretch: pigeon, couch, scorpion

3 rounds (each round for time)

40 Air Squats
30 Sit Ups (RX+ 20/14 medball sit-ups )
20Russian KBS (55/35) RX+ 70/55
10 Hand Release Push Ups
Rest 3min between rounds

Score is total time including rest.

Heaviest turkish get up on each side