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For time: 50 box jumps 50 jumping pull-ups 50 kettlebell swings 50 walking-lunge steps 50 knees-to-elbows 50 push presses 50 hip extensions 50 wall-ball shots 50 burpees 50 double-unders
♀ 20-inch box, 12-kg KB, 35-lb push press, 14-lb ball ♂ 24-inch box, 16-kg KB, 45-lb push press, 20-lb ball
Beginner Option: For time:
30 box jumps 30 jumping pull-ups 30 kettlebell swings 30 walking-lunge steps 30 hanging leg raises 30 push presses 30 back extensions 30 wall-ball shots 30 burpees 30 single-unders
♀12-inch box, 4-kg KB, 11-lb push press, 8-lb ball ♂ 16-inch box, 8-kg KB, 22-lb push press, 10-lb ball
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