Choice Squat 5×5 (Back, Front, or OH)
Ring Pushups 4×8

Nordic Hamstring Lowers 3×10
Pushup Position Plate Drag 3x10m

21 KB High Pulls (24/16kg)
15 Russian Twists (15lbs/10lbs)
9 Ring Pullups

***Two times in the workout the coach will call for a 300m Run at random. At those times you must stop what your doing, run the 300m, and continue the workout. The run does not count for score.