Move

Buy-in: 2400/2000m Echo Bike

3 Rounds:
25 Burpees
20 Jumping Pull-ups
15 Box Step-ups
10 Kettlebell Swings
5 Push-ups

Cash-out: 2400/2000m Echo Bike

Train

“Schmalls”

Buy-in: 800m Run

2 Rounds:
50 Burpees
40 Pull-ups
30 Single Leg Squats
20 Kettlebell Swings @ 24/16
10 Handstand Push-ups

Cash-out: 800m Run

Stimulus

Looking to complete the work within a 45 minute cap. Reduce distances of runs so they can be completed under 5 mins, give yourself until 40 minutes to get as far as you can in the 2 rounds before completing the cash-out. Second option is to halve the sets and increase to 3-4 rounds

U.S. Marine Corps Staff Sergeant Justin E. Schmalstieg, 28, of Pittsburgh, Pennsylvania, assigned to the 1st Explosive Ordnance Disposal Company, 7th Engineer Support Battalion, 1st Marine Logistics Group, I Marine Expeditionary Force, based in Camp Pendleton, California, died on December 15, 2010 while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Ann Schneider, parents John and Deborah Gilkey, and brother John.