For Time
300 meter Hill Run
5 Burpees
5 Thrusters (135/95 lb)
300 meter Hill Run
7 Burpees
7 Thrusters (145/105 lb)
300 meter Hill Run
9 Burpees
9 Thrusters (155/110 lb)
300 meter Hill Run
11 Burpees
11 Thrusters (165/115 lb)

4 Rounds for Time
Every 4 minutes, perform:
15/10 calorie Air Bike
50 meter Swim
10 GHD Sit-Ups
10 Ball Slams (60/40 lb)
Rest in the remaining time
*Rounds 2 and 4 are performed in reverse.

For Time
1 mile Run
100 Handstand Push-Ups
200 Alternating Pistols
300 Pull-Ups
1 mile Run

Wear a Weight Vest (20/14 lb)

4 Rounds for Time
400 meter Run
3 Legless Rope Climbs
7 Squat Snatches (130/185 lb)
Time Cap: 20 minutes

For Time
800 meter Row
66 Kettlebell Shoulder-to-Overheads (2x16/12 kg)
132 foot Handstand Walk
Time Cap: 10 minutes

For Time
6000 meter Ruck Run
Male and Female: 20-30-40-50 lb, increasing each lap
Time Cap: 40 minutes

For Time
172 foot Sled Push
18/15 Bar Muscle-Ups
172 foot Sled Push
Time Cap: 6 minutes

5 Rounds for Time
1 Pegboard Ascent
100 Double-Unders
10 Dumbbell Hang Split Snatches (80/55 lb)
10 Dumbbell Hang Clean-and-Jerks (80/55 lb)
Time Cap: 20 minutes

For Load
1 rep max Clean
Men: 315-325-335-345-355-365-370-375-380-385 lb
Women: 215-220-225-230-235-240-245-250-255-260 lb
Tiebreak for Time:
5 Cleans (295/195 lb)

For Time
1000 meter Swim
1000 meter Paddle
Time Cap: 50 minutes