3 rounds - not for time
20 leg raisers: lie on back and lift legs 90 degrees. No bend in knees allowed. Control legs back to the floor.
60 second plank hold.
4 rounds for time
30 American KB swings HEAVY AF.
20 high box jumps.
10 KB strict press (goblet style) using the same KB.
The goal is to go unbroken with the kettlebell, but it should be VERY hard to do so.