- Three rounds for max reps of:
- 30s of strict press
- (♂40 kg, ♀25 kg barbell)
- 30s of strict toes to ring
- Rest 20s
- 30s of push-press
- Rest 20s
- 30s of GHD sit-up
- Rest 20s
- 30s of thruster
- Rest 20s
- 30s of sit-up
- Rest 20s
- On a 12-minutes clock perform
- As many rounds and reps
- as possible of:
- BW Squat clean ladder
- 10 box jump
- (♂60 cm, ♀50 cm box)
- Every three minutes (including
- Start) perform 20
- Wall ball shot
- (♂9 kg, ♀6 kg ball)
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