| Endurance | Strength | Power & Speed |
| AMRAP with remaining | N/A | N/A |
| time in the WOD of: | ||
| 15 Dumbell squat | ||
| 30 second Plank | ||
| 30 Double-unders or jump-overs |
| For time: |
|||
| Level 3 | Level 2 | Level 1 | |
| Back squat, 21 reps | 100/70kg | 75/52.5kg | 50/35kg |
| 42 Sit-ups | GHD | Ball to wall | Abmat |
| Back squat, 15 reps | 100/70kg | 75/52.5kg | 50/35kg |
| 30 Sit-ups | GHD | Ball to wall | Abmat |
| Back squat, 9 reps | 100/70kg | 75/52.5kg | 50/35kg |
| 18 Sit-ups | GHD | Ball to wall | Abmat |
| Best times: | |||
