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

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