4 rounds for time of: Run 400 meters 50 squats

10 rounds on the C2 rower of: Pull a sub-1:25/500-m pace for as long as possible Rest 3 minutes

For time: 15 burpees, jumping over the barbell 5 clean and jerks 12 burpees, jumping over the barbell 4 clean and jerks 9 burpees, jumping over the barbell 3 clean and jerks Men: 100kg. Women: 70 kg.

Complete as many rounds as possible in 12 minutes of: 3 rope climbs, 5-meter. rope 20 box jumps Men: 76-cm. box Women: 60-cm. box

5 rounds for time of: 400-m run 15 thrusters 10 burpees Men: 35 kg. Women: 25 kg.

Clean and jerk 1-1-1-1-1-1-1 reps