| Endurance | Strength | Power & Speed |
| AMRAP in 20 minutes |
Back squat | Squat clean |
| 8 Dumbell squat | 5 reps @ 75% | 3 reps @ 75% |
| Run 200 metres | 3 reps @ 85% | 2 reps @ 85% |
| Farmers walk 40m |
1 + reps @ 95% | 1 reps @ 95% |
For time: |
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| Level 3 | Level 2 | Level 1 | |
| Squats | 100 reps | 75 reps | 50 reps |
| 4 X | 15 foot Rope climb | 3 KTE, Step-up, Pull-up |
3 Knee raise, Step-up, Pull-up |
| Squats | 75 reps | 55 reps | 37 reps |
| 3 X | 15 foot Rope climb | 3 KTE, Step-up, Pull-up | 3 Knee raise, Step-up, Pull-up |
| Squats | 50 reps | 37 reps | 25 reps |
| 2 X | 15 foot Rope climb | 6 KTE, Step-up, Pull-up | 3 Knee raise, Step-up, Pull-up |
| Squats | 25 reps | 18 reps | 12 reps |
| 1 X | 15 foot Rope climb | 3 KTE, Step-up, Pull-up | 3 Knee raise, Step-up, Pull-up |
| Best times: Gav Crown 7:32 | Tayler Macleod 9:36 Active recovery Jog 15 minutes & mobailse quads |
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