Metcon:
Row 1000m or Assault Bike for 4:00
10 Box Jump + 2 Air Squats 24/20**
15 Kettlebell Swings 53/35

Row 1000m or Assault Bike 4:00
(opposite of round prior)
10 Box Jump + 2 Air Squats 24/20**
15 Kettlebell Swings 53/35

Row 500m or Assault Bike 2:00
5  Box Jump + 2 Air Squats 24/20**
10 Kettlebell Swings 53/35

Assault Bike 2:00 or Row 500m
(opposite of round prior)
5 Box Jump + 2 Air Squats 24/20**
10 Kettlebell Swings 53/35**
Box jump + 2 Air Squats is a box jump up, remain on box, complete 2 air squats on top of the box, then complete the box jump by returning to the ground. Complete this 10 times for first 2 rounds and 5 times for last 2 rounds.

“Finisher”
2:00 Max situps or GHD situps

“Let everything happen to you: Beauty and Terror. Just keep going. No feeling is final.” — Rainer Maria Rilke