4RFT:
10 KB box step-ups (35s to 18" box)
15 russian KB swings (53)
20 abmat sit-ups (butterfly)
*rest 1:30 between rounds

Notes: This one should be grindy, between 2-3 minutes of work, followed by :90 of rest. You should be able to do the swings and sit-ups unbroken. The step-ups should be a trudge, but not so heavy that you ever have to put the kettlebells down.

Body Armor
3 Sets:
30 banded pull-aparts
30 banded push downs