CrossFit
For total reps:
Every 1:00 for 10:00
Even min: 2 Strict Pull-ups + Pull-ups
Odd min: 2 Strict HSPU + HSPU
 
AMRAP 12:00
12 Burpees to 6”
12 Dumbbell Push Press 50/35
12 Box Jump Overs 24/20”
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Competitor
For load:
Every 1:00 for 10:00
Odd min: 5 Weighted Chin-up
Even min: 5 Weighted Dip
 
For reps:
:30 Bar Muscle-up
1:30 Rest
:30 Strict Handstand Push-up
1:30 Rest
:30 Hand Release Push-up
 
3 rounds:
3:00 to complete.
250m Row
Bar Muscle-up (match test set)
(rest with remaining time)
 
3 rounds:
3:00 to complete.
250m Row
Strict Handstand Push-up (match test set)
(rest with remaining time)
 
3 rounds:
3:00 to complete.
250m Row
Hand Release Push-up (match test set)
(rest with remaining time)
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Aerobic Capacity
3 rounds for cals:
AMRAP 3:00
Bike, Ski or AirRunner
 
(rest 1:00)
 
3:00 to cycle:
:30 Plank Shoulder Taps
:30 Right Side Plank
:30 Left Side Plank
 
(rest 1:00)
 
AMRAP 3:00
Calorie Row
 
(rest 1:00)
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Weightlifting
Power Snatch + OHS
4(2+1) -choose weight-
 
Power Clean
4×2 -choose weight-
 
Push Press
4×3 -choose weight-
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 “It is not in the stars to hold our destiny but in ourselves.” 
~William Shakespeare