When the running clock starts, perform the following…
Two sets of:
200 Meter Jog
100-Foot Suitcase Carry Each Arm
100-Foot Single-Arm Overhead Carry Each Arm
10 Single-Arm Deadlifts Each Arm
5 Single-Arm Hang Clean and Jerks Each Arm
60-90 Second Plank Hold From Elbows
Rest 60 Seconds
When the running clock reaches 20:00, perform the following…
Complete as many rounds and reps as possible in 20 minutes and 1 second, of:
BUY-IN: 2001 Meter Run or Row (ONCE)
Followed by…
11 Step-Ups
11 Pull-Ups OR Bent-Over Rows
11 Push-Ups
11 Toes to Bar OR V-Ups
11 Backpack Deadlifts
11 Backpack Hang Power Cleans
11 Backpack Front Squats
11 Backpack Shoulder to Overhead
11 Wall Climbs
***
Engine Option
Four sets of:
60 second Row/Bike/Run Sprint @ 90-95%
Rest 15 seconds
15 second Row/Bike/Run Sprint @ 95+%
Rest 3 minutes
Aerobic/Gymnastics Option
Every 10 minutes, for 40 minutes for times:
400 Meter Run OR 500 Meter Row
100 Double-Unders
25 Toes to Bar OR V-Ups
15 Strict Handstand Push-Ups OR Push-Ups
400 Meter Run OR 500 Meter Row
