400 Meter Run
Rest 1 Min
300 Meter Run
Rest 1 Min
200 Meter Run
Rest 1 Min
100 Meter Run
Rest 2 Mins
-then-
10 Rds
3 Bar Muscle ups or 9 Pull ups
6 Snatches
9 Box Jumps 24/20
95/65 75/55 65/45
*30 min Cap
**score is total time for completion, including rest time, time cap is 30 total minutes.