| Endurance | Strength | Power & Speed |
| 4 Rounds of |
Bench press | Muscle-snatch from |
| Max distance row in 90 | 5 reps @ 75% | high hang |
| seconds with 4 |
3 reps @ 85% | 3 reps @ 75% |
| minutes rest between | 1 + reps @ 95% | 2 reps @ 85% |
| each effort | 14-1 Push-ups | 1 reps @ 95% |
Tabata Row |
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| 5 Rounds of 90 seconds work followed by 4 minutes rest | ||
| Best distances: Jas A 3012m | Jackie H 2055 |
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