| Endurance | Strength | Power & Speed |
| 3 Rounds for time of: | Deadlift | Clean pull + front squat |
| Row as far as possible in 4 minutes |
3 reps @ 70% | 5 reps @ 70% |
| 15 KB Swing | 3 reps @ 80% | 3 reps @ 80% |
| 10 Box jump | 3 + reps @ 90% | 2 reps @ 90% |
"Tumilson" |
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| 8 rounds for time of: | |||
| Level 3 | Level 2 | Level 1 | |
| Run | 200 metres | 150 metres | 100 metres |
| 11 Burpee deadlifts | 28/20kg | 20/15kg | 15/10kg |
| Best times: Aidan 13:38 | Kirsty 18:58 |
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