For Time 1,000 meter Row 50 Air Squats 800 meter Row 40 Air Squats 600 meter Row 30 Air Squats 400 meter Row 20 Air Squats 200 meter Row 10 Air Squats Accessory 5 sets 1 min Dead Hang 1 min Plank (elbows)
For Max Reps in 22 minutes
1 min Pull-Ups 1 min Air Squats 1 min Kettlebell Swings (24/16 kg) 1 min Double-Unders 1 min Push-Ups 1 min Sit-Ups 1 min Lunges (40/20 kg) 1 min Strict Presses (30/15 kg) 1 min Mountain Climbers 1 min Dumbbell Push Pressses (20/10 kg) 1 min Box Jumps (24/20 in) 1 min Shuttle Runs (10 m) 1 min Wall Ball Shots (9/6 kg) 1 min Ball Slams (9/6 kg) 1 min Burpees 1 min Bench Presses (50/35 kg) 1 min Deadlifts (80/60 kg) 1 min Wall Sit 1 min Plank Hold 1 min Rope Climbs (15 ft) 1 min Toes-to-Bars 1 min Dumbbell Snatches (25/15 kg)
For Max Effort
15 second Plank 15 second Rest 30 second Plank 30 second Rest 45 second Plank 45 second Rest 1 minute Plank 1 minute Rest Max Effort Plank 1 minute Rest Max Effort Plank