| Endurance | Strength | Power & Speed |
| AMRAP in 25 Mins of: | Deadlift | Clean pull full & |
| Run 400m | 5 reps @ 40% | from hang |
| 15 KB swing | 5 reps @ 50% | 7 reps @ 65% |
| 9 Ring row | 5 reps @ 60% | 5 reps @ 75% |
| 3 reps @ 85% |
| Five rounds for time of: | |||
| Level 3 | Level 2 | Level 1 | |
| 5 Deadlift | 125/90kg | 90/60kg | 60/40kg |
| 10 Burpees |
Finisher |
|||
| 10-1 Back extension or Good morning Best times Jas Adams 3:20 | Jackie Higgins 4:22 |
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