For Time
1,200 meter Run
63 Kettlebell Swings (1.5/1 pood)
36 Pull-Ups
800 meters Run
42 Kettlebell Swings (1.5/1 pood)
24 Pull-Ups
400 meters Run
21 Kettlebell Swings (1.5/1 pood)
12 Pull-Ups
Time Cap: 22 minutes

3 Rounds for Time
30 Push-Ups with Hand Release
21 Overhead Squats (95/65 lb)
Time Cap: 7 minutes

3 Rounds for Time
30 Toes-to-Bars
21 Ground-to-Overheads (95/65 lb)
Time Cap: 7 minutes

For Load
1 rep max Shoulder-to-Overhead

AMRAP in 7 minutes
7 Deadlifts (315/205 lb)
Sprint Across Court
14 Alternating Pistols
21 Double-Unders
Sprint Back

For Time
Sandbag Run (600/370 lb)
Move 600/370 lb. of sandbags down the stairs, across the stadium floor, up the wall, and up the stairs.

7 Rounds for Time
3 Cleans (205/135 lb)
4 Handstand Push-Ups (Ring HSPU for men)
Time Cap: 12 minutes

3 Rounds for Time
5 Burpee Wall Jumps
3/2 Rope Climbs (20 ft)
Time Cap: 12 minutes

For Time
7,000 meter Hill Run

For Load
Deadlift Ladder
Men: 315-325-335-345-355-365-375-385-395-405-415-425-435-445-455-465-475-485-495-505 lb
Women: 185-195-205-215-225-235-245-255-265-275-285-295-305-315-325-335-345-355-365-375 lb