Complete as many rounds as possible in 7 minutes of:
15-cal. row
15 push-ups
4 rounds for time of:
15 box jumps
Run 400 meters
Men: 36-in. box
Women: 30-in. box
For max reps at each station:
Tabata chest-to-bar pull-ups
Rest 1 minute
Tabata sit-ups
Rest 1 minute
Tabata seated shoulder presses
Rest 1 minute
Tabata hip extensions
Rest 1 minute
Tabata jumping back squats
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals.
Men: 75-lb. presses and squats
Women: 55-lb. presses and squats
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
For time:
21-15-9
95 lb barbell Thrusters
Pullups
As many rounds as possible in 20 minutes:
5 Pullups
10 Pushups
15 Squats