Event 1 Part A
For Time
400 Meter Run
40 Air Squats
30 Sit-Ups
20 Push-Ups
10 Burpees
Event 1 Part B
3 min
Max DU
Event 2 Part A
Max Unbroken Push ups
Rest 3-5 Min
Max Wall Sit
Rest 3-5 Min
400m Sprint
2 minute Max distance run
Event 2 Part B
Death By
Plank Up Downs
30 sec plank on Elbows
30 sec plank on Hands
Event 3
5K Run
3.1 Mile run record
L2: 2.5
L1: 2.0
Goal is 30 minutes or under
Rx: 9 minute mile average
L2: 11 minute mile average
L1: 14 minute mile average
Event 4 Part A
Max Sit ups 4min
Event 4 Part B
300x Double Unders
200x Box Step ups
100x squats
Event 5
For time
Run 1 mile
60x Push-ups Scale Knees
40x Box/Ring dips
20x Handstand push-ups Scale pike
20 x (10x/leg) Pistols
20x Handstand push-ups
40x Box/Ring dips Rx:leg extended scale: Bent legs
60x Push-ups
Run 1 mile
