- RX -
5 rounds for time with a partner:
400-m run
40 alternating single-leg squats
- Run together and break up the squats as needed.

- INTERMEDIATE -
5 rounds for time with a partner:
400-m run
30 alternating single-leg squats to target (20 in)
- Run together and break up the squats as needed.

- BEGINNER -
5 rounds for time with a partner:
200-m run
20 air squats
- Run together and break up the squats as needed.

1 round:
Each drill down 25-ft and back:
High knee karaoke
Knee to chest
Lunge with a torso twist
High knees
Butt kickers
Jog

1 set:
1:00 foam roll quads
1:00 couch stretch/side

5 sets for load:
1 clean pull
1 hang power clean
1 hang squat clean
- Perform 5 heavy sets of the complex, building in load.
- The entire complex should be unbroken.
- Rest 3:00 between sets.
 

For time:
21-15-12-9-6-3:
Strict ring dips
- After every round, perform a 100-ft sled pull.
- In Skill - I, use a sled pull load that forces you to grind to get the 100 ft done! You should be able to complete the round of 21 ring dips in 5 sets or less. If this seems unrealistic, scale the reps or perform the reps with foot or band assistance.
- Complete the workout 20:00 or less. Advanced athletes should push to go sub 15:00.
 

5 rounds for time:
24/30-cal bike
- Rest 2:00 between rounds.
- Keep rounds to 2:30 or less. Advanced athletes should push for sub-2:00 rounds.
- Use any available bike.
- Perform each round as fast as possible.