Buy In: warm up and get ready- quickly!
With a partner (one working while the other rests) You show up late you may have to go solo!:
400 meter sled drag (45/90)(a.m.- the sleds may be up high where the other stuff is
20 bar muscle ups (sub pushups and chest to bar pullups 2:1) (this means you will do 40 reps total of pushups and chest to bar pullups)
150 Wall balls
1500 meters on the rower (if you're splitting it evenly that means 750 meters each
100 box jumps (20/24)
300 double unders
complete a movement before moving on.