| Endurance | Strength | Power & Speed |
| AMRAP in 45 minutes | Bench press | Clean-pull |
| Run 800m | 5 reps @ 40% | 5 reps @ 40% |
| 21-15-9 reps of: | 5 reps @ 50% | 5 reps @ 50% |
| Kettlebell swing | 5 reps @ 60% | 5 reps @ 60% |
| Push-ups | ||
| Rest 1 minutes between | ||
"Elizabeth" |
||
| 21-15-9 reps of: | ||
| Level 3 | Level 2 | Level 1 |
| Squat clean 60/45kg | Clean 45/30kg | Clean 30/20kg |
| Ring dips | Ring dips (Band) | Box dips or |
| Push-ups |
| Best times: Craig J 4:17 | Debs H 6:15 | ||
| Compare: 17 Jan 12 |
||
