Preparation: 3 Rounds of: 10 Arm Scissors, 10 Lunges, 20 Jumping Jacks, 10 Push-ups, 5 Box Jumps.
Focus: Ring Dips: Max reps in 2 minutes.
Storm: For Time 300 kettlebell Swings (KBS) and Goblet Squat Complex. Perform three rounds as follows 10: kettlebell Swings (KBS), 1: Goblet Squat, 15: KBS, 2: Goblet Squat, 25: KBS, 3: Goblet Squats, 50: KBS. Use a kettlebell weight that you know you can swing 25-30 times unbroken. Use the same kettlebell for the Goblet Squat.
Finish: 2 rounds, Assault Bike 1 minute sprint. 1 minute each of: Hollow Rocks, Plank.