7 x 1:00 rounds of:
21 double-unders
7 burpees
Max-reps deadlifts (102/143 kg)
– Rest 2:00 between rounds.

• 3+ deadlifts/round.
• Double-unders in :20 or less.
• Burpees done by :45.
• Heavy lifting under fatigue.

Double-unders Reps, single-unders
Burpee Reps, up-downs
Deadlift Load, dumbbell options

For time
1000m row or ski or 1000m bike erg or 1200m eco/assault bike
50m sled push
40m burpee broad jump
1000m row or ski or 1000m bike erg or 1200m eco/assault bike
200m farmer's carry
100m lunges
40m burpee broad jump

For time:
50-40-30
Wall-ball shots (6/9 kg) (2.7/3 m)
5-4-3
Strict muscle-ups

Post-workout:
1 set:
30 V-ups
40 tuck-ups
50 hollow rocks

• 8:00-15:00.
• 50 wall-ball shots in 4:00 or less.
• 5 strict muscle-ups in 2:00 or less.

Wall-ball shot Load, target height, med-ball squats, med-ball push press throws to a target
Strict muscle-up Low-ring muscle-up transitions, foot-assisted pull-ups and dips

"Conditioning Ladder"
Rower/Farmer's carry
1000m/50m
800m/100m
600m/150m
400m/200m

Run/ wall ball shots
1000m/25
800m/30
600m/35
400m/40

For load:
3-3-3-3-3-3-3
Power clean

Post-workout:
1:00 max-rep power cleans
– Use 75% of your heaviest set of the day.

• Lift once every 3:00.
• Unbroken sets of 3.
• Build to a 3-rep-max.
• Start between 60-70% of 1-rep-max clean.

Power clean Limit load, hang power clean, dumbbell options

EMOM
6 rounds of
12 KB squats
12 bike calories
200m row
5 devil's press
1' rest

5 rounds of:
20 box jump-overs (50/60 cm)
20 push-ups
20 pull-ups

Pre-workout:
EMOM 6:
:15 jump rope skill practice

• 10:00-15:00.
• Box jump-overs in under 1:30.
• Athletes should step down from the box.
• Push-ups in under 1:30 and 4 sets or fewer.
• Pull-ups in under 1:30 and 4 sets or fewer.

Box jump-over Box height, rounds, step-oversPush-ups
Reps, push-ups, hand-elevated push-upsPull-ups
Reps, feet-elevated ring rows, ring rows

"Compromised runs"
For time
5 rounds of
40 air squats
400m run

rest 1 minute between rounds

As many rounds as possible in 10 minutes of:
10 thrusters (35/50 kg)
10 power snatches

• 4-7 rounds.
• Thrusters in 1-2 sets and under 1:00.
• Power snatches in sets of 7 reps or more and under 1:00.
• Two longer range of motion, moderate-load weightlifting movements.

Thruster Load, front squat, push press, dumbbell options
Power snatch Load, hang power snatch, dumbbell options

"Engine builder"
For time
2K run
1k row
1k ski, or
2k bike erg or 2.2k eco/assault bike
40m lunges
40 wall ball shots 6/9kg

1k run
500m row
500m ski, or
1k bike erg or 1.1k eco/assault bike
40m lunges
40 wall ball shots 6/9kg

For time:
3 rounds:
10 handstand push-ups
20 toes-to-bar

2 rounds:
10 strict handstand push-ups
5 rope climbs (4.6 m)

1 round:
10 chest-to-wall handstand push-ups
20 muscle-ups

Time CAP: 15:00

• 7:00-15:00; advanced athletes sub-7:00.
• Each couplet in 5:00 or less.
• Upper body endurance and stamina tester.
• Those not signed for the Quarterfinals should choose challenging movements that still allow for continuous movement.

Handstand push-up Reps (no less than 5), dumbbell push press
Toes-to-bar Reps (no less than 10), knees-to-armpits, hanging knee raises, V-ups
Strict handstand push-up Reps (no less than 5), pike push-ups, dumbbell shoulder press
Rope climbReps (no less than 3), 3-5 half climbs, pull-to-stand
Chest-to-wall handstand push-up Reps (no less than 5), strict handstand push-ups, kipping handstand push-ups, dumbbell push pressMuscle-upReps, jumping muscle-up, low-ring transition

3 rounds for time:
50 wall-ball shots (6/9 kg) (2.7/3 m)
50 lateral burpee box jump-overs (50/60 cm)

• 13:00-20:00; advanced athletes sub-13:00.
• Leg and lung burner.
• Wall-ball shot loading should allow for 10 or more reps at a time.
• 10 or more lateral burpee box jump-overs per minute.
• Those not signed for the Quarterfinals should choose challenging movements that still allow for consistent movement.

Wall-ball shots Load, reps, med-ball front squat (overhead limitation), med-ball push press (squat limitation)
Lateral burpee box jump-overs Reps, height, lateral up-down + box step-over, up-downs (no step-over)

For reps
5 minutes erg for distance
2 minute rest
5 minutes running for distance
2 minutes rest

4 minutes erg for distance
2 minute rest
4 minutes running for distance
2 minutes rest

3 minutes erg for distance
1 minute rest
3 minutes running for distance

You can switch ergs between row, bikes and ski as you wish from round to round