Insert: Run 1 Mile
Contact: 3 rounds
10 Burpees
10 Pull Ups
Actions at the Objective: 21 - 15 - 9
(M) Dumbell Thrusters
Pull Ups
(H) Kettlebell Swings
Extract: Run 2 Miles
If you go over 1 hour, complete Escape & Evade:
50 Burpees
50 Squats
50 Push Ups
50 Sit Ups
50 Pull Ups