| Endurance | Strength | Power & Speed |
| 5 Rounds of: |
Bench press & Deadlift |
N/A |
| Row 500m |
5 reps @ 65% | |
| Rest 1:3 |
5 reps @ 75% | |
| 5 reps @ 85% |
| 21-15-9
reps for time of: |
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| Level 3 | Level 2 | Level 1 | |
| Sit-up to Wall ball | GHD 10ib | Ball/Abmat | Abmat |
| Wallball "2-fer-1s" |
20/15ib | 15ib/5kg | 5/4kg |
| Best times: Leah 7:23 | Gav 5:44 |
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| Compare: | |||
