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Conditioning:

On a 4:00 work/0:30 transition clock, for 8 rounds….

Each round starts with a 400m run OR 1200m bike, then in remaining time, max reps at the following stations:

1: Max calories skied

2: Max reps double dumbbell deadlifts (2 x 75/50)

3: Max reps strict pull-ups

4: Max feet burpee broad jumps

5: Max calories rowed

6: Max feet sandbag walking lunges (75/50)

7:  Max feet farmer carry (2 x 72/53)

8: Max wall-ball shots (20/14)@(10/9′)

For score*

*Every 5′ burpee broad jump and lunges = 2 points; every 25′ farmer carry = 2 points

†Levels:

Intermediate/70+ Advanced: Run 300m/Bike 900m, (2 x 60/40) deadlifts, (50/30) sandbag, (2 x 62/45) farmer carry, (16/10) wall-ball

Beginner/70+ Scaled: Run 200m/Bike 600m, (2 x 50/35) deadlifts, bodyweight lunges, (2 x 53/35) farmer carry, (12/8) wall-ball

Post results and experiences in the comments