Skill
Take 10 minutes and 7-10 attempts at building a very big and explosive gymnastic kip. 3-4 Hollow body/Hollow arch is one attempt.
Met Con and Recovery
1 min max calories on Assault Bike.
50 Turkish Get Ups
1 min max calories on Assault Bike
50 KB Wind Mills
1 min max calories on Assault Bike
50 Kettle Bell Around the World
1 min max calories on Assault Bike.
Score is total calories.