For Time
400 meter Ruck Run (35/25 lb) 101 second Ruck Squat Hold (35/25 lb) 400 meter Ruck Run (35/25 lb) 50 Ruck Push-Ups (35/25 lb) 400 meter Ruck Run (35/25 lb) 101 second Plank Hold with Ruck (35/25 lb) 400 meter Ruck Run (35/25 lb) 101 Burpees 400 meter Ruck Run (35/25 lb) 101 second Overhead Ruck Hold (35/25 lb) 400 meter Ruck Run (35/25 lb) 100 meter Bear Crawl Ruck (35/25 lb) 400 meter Ruck Run (35/25 lb) 50 Ruck Thrusters (35/25 lb) 400 meter Ruck Run (35/25 lb)
For Time (with a Partner)
Partner A: 400 meter Ruck Run (30/20 lb)
Partner B while the other Run: Max Ruck Squats (30/20 lb) Max Ruck Plank Hold (30/20 lb) Max Ruck Lunges (30/20 lb) Max Flutter Kicks
Finally, perform: 1 mile Ruck Run (30/20 lb, together)
While Partner A runs 400 meters, Partner B will perform max repetitions of the specified movement per station. Once the Run is completed, athletes will switch and move to the next station.
AMRAP (with a Partner) in 30 minutes
Station 1: "Michalski" From 0:00-10:00, Partner A performs: 23 Wall Ball Shots (20/14 lb) 53 Double-Unders
Partner B performs AbMat Sit-Ups*
Station 2: "Irvine" From 10:01-20:00, perform: 30 Alternating Dumbbell Snatches (50/35 lb) 14 Box Jumps (24/20 in)
Partner B performs Wall Sit*
Station 3: "Rittner" From 20:01-30:00, perform: 12 Deadlifts (225/155 lb) 860 meter Run
Partner B performs Burpees*
* Partner B performs the solo movement while Partner A does as many reps as possible of the couplet for the current station. Partners switch as needed.