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

4 rounds for max reps:
1 minute of snatches (38/61 kg)
1 minute of rowing for calories
1 minute of dumbbell box step-ups (15/22.kg) (50 cm)
1 minute of rest

• 100-250 reps or more.
• Fight for one more rep in each minute; every rep makes a huge difference.
• Aim for 10 or more reps of each exercise in each interval.
• Snatch loading should allow for at least 5 touch-and-go reps at a time.
• Hold onto the dumbbells for the full minute.
• If you are not signed for the Quarterfinals, choose movements that challenge your ability and allow you to get 10-20 reps per minute.

Scale as needed to allow for consistent movement and at least 100 reps in this workout.
Snatch Load, hang snatch, dumbbell snatch, kettlebell swing
Row Equipment substitutions
Dumbbell box step-up Load, height, box step-up

AMRAP 20'
6 wall ball lunges 6/9kg
6 push-ups
6 feet elevated ring rows
6 v-ups

add 2 reps on each round

400-m run
50 KB swings (24/32 kg)
400-m single-KB farmers carry
– Partners run together and break up the other two movements as needed.

• 2+ rounds.
• Kettlebell swings in sets of 10 or more.
• Farmers carry in 4:00 or less.
• Partners take turns with the kettlebell and run together.

Run Distance, bike, row
Kettlebell swing Load, reps, Russian kettlebell swing, kettlebell deadlift
Farmers carry Load, distance

For distance each
0-10 minutes erg
10-11 rest
11-15 burpees broad jump

3 rounds with a partner:
40 toes-to-bars
12 wall walks
– One athlete works at a time. Athletes may alternate as they see fit.

Pre-workout:
Accumulate:
40 alternating handstand shoulder taps

• 11:00-15:00.
• Toes-to-bar reps in sets of 5 or more.
• Continuous movement during the wall walks.
• One partner works while the other rests.

Toes-to-bar Reps, knees-to-armpits, hanging knee raise, V-up, lying toes-to-bar
Wall walk Reps, partial range of motion, inchworm

Every 5:00 for 4 rounds with 2:00 rest between rounds
Run 800m
Max wall ball shots in the remaining time 6/9kg

5 rounds for time with a partner:
400-m run
40 alternating single-leg squats
– Run together and break up the squats as needed.

• 15:00-20:00.
• Runs in 2:00 or less every round.
• Single-leg squat variation and target reps that athletes can complete in 2:00 or less per round.

Run Distance, substitutions
Alternating single-leg squats Reps, range of motion, leg-wrapped single-leg squats, reverse lunges

For time
2 rounds of
400m run
25/30 calories
400m run
30 box jumps 50/60cm
400m run
40 air squats

2 minutes rest between rounds

From 0:00-10:00:
For time:
1,600-m run

10:00-20:00:
Build to a 5-rep-max bench press.

• Hard 1-mile run effort followed by a heavy 5-rep bench press.
• Around 5 sets to build to a heavy 5-rep bench press.
• 2:00 rest between bench press sets.

Run Reduce distance, Run 4:00 out and then turn and run back, substitutions
Bench Press Load, single or double-arm dumbbell options

3 rounds for time:
21 power cleans (45/70 kg)
400-m run
Plank hold for time equal to run time
– Plank hold should be unbroken.

• 16:00-20:00.
• Power clean load that allows for 5-7 reps without rest.
• Complete the 400-meter run in less than 2:00.
• Complete the plank in under 3:00.
• Perform a plank from hands and toes or elbows and toes.

Power cleans Reps 12, load
Run Distance, substitutions
Plank hold Knee planks, time

For time
2 rounds of
50 row calories
50 air squats
50 push-ups
50 sit-ups

rest 5 minutes between rounds