Complete as many rounds as possible in 20 minutes of:
Row 300 meters
15-ft. rope climbs, 3 ascents

1 minute of hang squat cleans
1 minute of burpees
1 minute of toes-to-bars
2 minutes of hang squat cleans
2 minutes of burpees
2 minute of toes-to-bars
1 minute of hang squat cleans
1 minute of burpees
1 minute of toes-to-bars

5 rounds for time of:
400m Run
30 dynamic push-ups

For time:
21 thrusters
6 rope climbs
15 thrusters
4 rope climbs
9 thrusters
2 rope climbs

Men use 95 lb., women use 65 lb

3 rounds for time of:
400-meter run
40 Abmat sit-ups
7 deadlifts

Regional Nate

10 rounds for time of:
4 strict muscle-ups
7 strict handstand push-ups
12 kettlebell snatches

Men use 70 lb., women use 53 lb.

**Sub 4 Strict Ring Pull-Ups and Rings Dips for Muscle Ups**

5 Rounds for Time

15 Burpees
10 Hang Clean (155/105)

Tabata row
Rest 1 minute
Tabata squats
Rest 1 minute
Tabata row

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals

Thruster 5-5-3-3-3-1-1-1-1 reps

5 Rounds

15 Snatches @75/55

20 Burpee Box Jumps @24/20