1 mile run for time

Station 1:
2 min max sled push
Station 2:
3 min Max Distance Row
Station 3:
4 min Max Burpees

25 min AMRAP
Complete 30 sit ups and 30 Toes to DB (one dumbbell) at the 0, 5, 10, 15, and 20 min marks
10 DB Thrusters (55/35)
10 Pull Ups

Push Press

Complete 4 rounds
Sub 1:45 400m Run
50 unbroken double unders
Athlete decides on their own rest.

If you go over the time limit on the 400m or if they trip on the DU, they will have to repeat the run or DU until he or she comes in under the time cap or gets the 50 unbroken.