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A.  5 Rounds of :40 seconds of work with :20 seconds Rest for max reps:

Wallballs (20/14)

Box Jumps with Step Downs (24/20)

Handstand Walks or Shoulder Touch

Russian Twists with a Plate (20/15)

Max Calories Bike or Row

*Score = total Wallballs + Calories

L2: (14/10) (20/15) (15/10)

L1: (10/8) (20/15 Step-ups) (10/BW)

B.  Accessory Work:

One Round of:

60 Double Kettlebell Rows

60 Double Kettlebell Front Squats

*Use two light kettlebells and be smooth with each repetition ie. slow & controlled

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