From 0:00-3:00 (3 minutes)

Run 400 m

Max shoulder to overhead

Rest 1 minute

From 4:00-8:00 (4 minutes)

Run 600 m

Max shoulder to overhead

Rest 2 minutes

From 10:00-15:00 (5 minutes)

Run 800 m

Max shoulder to overhead

Women: 125 lb

Men: 185 lb

From 0:00-3:00 (3 minutes)

Run 400 m

Max shoulder tap to push ups

Rest 1 minute

From 4:00-8:00 (4 minutes)

Run 600 m

Max shoulder tap to push ups

Rest 2 minutes

From 10:00-15:00 (5 minutes)

Run 800 m

Max shoulder tap to push ups

21-15-9-9-9 reps for time of:

Squat cleans
Parallette shoot through
Parallette dips

Women: 75 lb
Men: 115 lb

Time cap: 15 minutes

21-15-9-9-9 reps for time of:

Jumping air squat
High plank to low plank
Bench dips

Time cap: 15 minutes

For time:

75 Toes to bar
Cal. bike
75 Kipping pull ups
Cal. bike

Women: 80 calories
Men: 100 Calories

Time cap: 30 minutes

For time:

75 V-ups
50 Burpees
75 Plank to knee taps
50 Burpees

Time cap: 30 minutes

For time:

Complete 3 rounds of

12 Burpee pull ups
25 Box over
30 GHD sit-ups

Then complete,

25 meter front rack lunges (84 feet)

Round 1: 30 inch box height
Round 2: 24 inch box height
Round 3: 20 inch box height

Women: 95 lb
Men: 135 lb

Time cap: 20 minutes

For time:

Complete 3 rounds of

12 Burpee broad jumps
25 Floor touch to jumps
30 Butterfly sit ups

Then complete,

50 meter walking lunges (168 feet)

Time cap: 20 minutes

Every 6 minutes for 18 minutes (3 sets):

30 double unders

30 wall-ball shots

15 dumbbell snatches

Women 14 lb wall ball / 35 lb dumbbell

Men: 20 lb wall ball / 50 lb dumbbell

Time cap: 3 minutes per set

Score is your total time for all 3 sets

Every 6 minutes for 18 minutes (3 sets):

60 high knees
40 pop squats
20 deadlift jumps

Time cap: 3 minutes per set

Score is your total time for all 3 sets