In teams of four, complete three rounds each of:
Row 500 Meters
30 Thrusters (95/65 lbs)
20 Burpees

Teams get only one work station per exercise and one “rest” station. Athletes may not advance to the next work station until their preceeding teammates have completed their work at that station.

A.
Three sets of:
Bulgarian Split Squat x 8-10 reps @ 30X0
Rest 45 seconds
Turkish Get-up x 2-3 reps each arm
Rest 45 seconds
Russian Step-Ups x 8-10 reps each leg
Rest 45 seconds

B.
Three rounds for time of:
400 Meter Run
30 Alternating Cossack Squats (with KB Goblet hold if possible)

A.
Four sets of:
Romanian Deadlift x 6-8 reps @ 3111
Rest 45 seconds
Single-Arm Kettlebell Row x 6-8 reps @ 2111
Rest 45 seconds
Plank Hold x 30-45 seconds
Rest 45 seconds

B.
“Lucky Sevens”
Complete as many rounds and reps as possible in 7 minutes of:
7 Box Jumps or Step-Ups
7 Burpees
7 Kettlebell Swings

A.
Four sets of:
Dumbbell Bench Press x 8-10 reps @ 2011
Rest 45 seconds
Ring Rows x 10-12 reps @ 2111
Rest 45 seconds
Side Plank x 45 seconds each side
Rest 45 seconds

B.
Four rounds for time of:
400 Meter Run
30/20 Push-Ups
20 Air Squats

A.
Four sets of:
Kettlebell Swings x 20 reps
Rest 45 seconds
Dumbbell Shoulder Press x 8-10 reps @ 2011
Rest 45 seconds
Dumbbell Walking Lunge x 20 steps @ 1010
Rest 45 seconds

B.
Complete as many rounds and reps as possible in 9 minutes of:
6 Dumbbell Thrusters
12 V-Ups