5 rounds for time:

Run 400 meters
30 box jumps
30 wall-ball shots

Women 20-inch box, 14-lb. ball
Men 24-inch box, 20-lb. ball


3 times through with a continuously running clock, do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute, continuing as long as you are able.

Begin with strict chest-to-bar pull-ups. Once you fail, start over with strict chin-over-bar pull-ups. Once you fail, start over with kipping chest-to-bar pull-ups.

Use as many sets each minute as needed.


5 rounds for time:

400-m run
30 push-ups
30 GHD sit-ups


3 rounds for time of:

2 minutes of L-sit hold in as few sets as possible (AFSAP).

After each round, perform 1 strict muscle-up and 10-ft. handstand walk for each L-sit set.


Single-dumbbell overhead squat 5-5-5-5-5 reps

Bench press 3-3-3-3-3 reps

5 attempts at a max set of triple-unders


4 rounds for time of:

400m run
3 legless rope climbs
7 snatches

Women 130 lb.
Men 185 lb.


For time:

800m row
66 kettlebell jerks
132ft. handstand walk

Women two 12kg KBs
Men two 16kg KBs