Skill
Strict HSPU/ Run Biathlon
400m run 21/15 SHSPU
200m run 15/12 SHSPU
100m run 9 SHSPU
CFL
row or row and box pike HSPU, stink bug or HRPU
WOD
10-9-8-7-6-5-4-3-2-1
WBS (20/14)
AKBS (53/35)
then 1-2-3-4-5-6-7-8-9-10
burpees
situps
Strict HSPU/ Run Biathlon
400m run 21/15 SHSPU
200m run 15/12 SHSPU
100m run 9 SHSPU
CFL
row or row and box pike HSPU, stink bug or HRPU
WOD
10-9-8-7-6-5-4-3-2-1
WBS (20/14)
AKBS (53/35)
then 1-2-3-4-5-6-7-8-9-10
burpees
situps