Seven rounds for time of:
10 Pull Ups
10 Push Ups
10 Sit Ups
10 Squats

Beginner: Complete 5 rounds.
Advanced: Complete 10 rounds.

20:33 (10R, CTF)

Strength Menu

Back Squats 5×3 50KG

Five rounds for time of:
12 Wall Balls @ 10kg/5kg
12 Toes-to-Bar

11:49

Five rounds for time of:
10 Deadlifts @ 70kg/50kg
10 Handstand Push Ups
30 Double Unders

12:18 (15KG Weighted Push Up Sub HSPU)

For time of:
21 Thrusters @ 45kg/30kg
Run 600m
15 Thrusters @ 45kg/30kg
Run 400m
9 Thrusters @ 45kg/30kg
Run 200m

20:53 (40kg)

Strength Menu:
All levels: Kettlebell Press 3-3-3-3-3, Left & Right

16,16,20(L:1), 20(L:2),20(L:2)

Ten rounds for time of:
Run 100m
10 Burpees

12:34 (12 Burpees)

21-15-9 reps for time of:
Pull Ups
Handstand Push Ups
Squats x 3

15:24 (CTF, Push Ups x2 Sub HSPU)

Strength Menu:
All levels: Turkish Get Up 1-1-1-1-1(Left & Right)

16,16,20

ive rounds for time of:
Run 400m
15 Back Squats @ 45kg/30kg

24:11 (40KG)

Seven minutes for max reps of:
Kettlebell Push Jerks @ 24kg/16kg.
*These are total reps for both arms.

90 Reps (Russian Swings@28KG)

Rest 2 minutes, then:-

Three minute for max reps of:
Double Unders
*Sub for Double Unders=Tuck Jumps.

117 Reps

“G.I. Jane”
100 Burpee Pull Ups for time.

19:46

Three rounds for time of:
Run 400m
21 Kettlebell Swings @ 24kg/16kg
12 Handstand Push Ups

13:49