run 0.5 mile (substitute row 750 meters if needed)
20 pull ups
15 box jumps/step ups @ 24 inch
10 ring dips (substitute regular dips as needed)
Advanced can add longer run
Beginners scale as needed with dips on a bench if needed
Post time below in comments.
We like The Warrior Elite: The Forging of SEAL Class 228 as it explains what it is like inside the BUDS training compound.