Endurance: 

6 rounds: 500m C2 Row with 2 minute rest intervals

Phase I:  

Part I:  3 rounds

• 10 Burpee Pull-ups
• 10 HEAVY Kettle Bell Swings
• 10 HEAVY Kettle Bell Goblet Squats

Part II:  5 rounds

• 10 HEAVY Military Floor Press
• 10 Jumping Pull-ups

Phase II:   5 rounds

• 20m HEAVY Walking Lunges
• 6 HEAVY Kettle Bell Swings
• 10 Knees to Elbows

Core & Durability:    3 rounds

• 10 Wall Squats
• 10 OH Wall Squats
• 40 Butterfly Sit-ups

FINISHED!