Warm up: 5 min assault ride, Dynamic Warm up led by coach
Health and Fitness   

A.0:20-0:50
*coaches notes: Take 10min to cover the Deadlift
Inspired by Invictus
Complete as many rounds and reps as possible in 7 minutes of:

Assault 20/15 Calories

10 Deadlifts 
Rest 7 minutes
Complete as many rounds and reps as possible in 7 minutes of:

40 Double-Unders or 60 single skips

20/15 Hand-Release Push-Ups
Rest 7 minutes
Complete as many rounds and reps as possible in 7 minutes of:

20 Box Jumps (24″/20″)

10 DB snatch (alternating) 
D. Mobility of choice