Open Competitors
1.) 3 * 1000m Row – 90 seconds rest between efforts
2.) Emom for 12 minutes
Even Minutes – 7 C2B Pull-Ups
Odd Minutes – 14 Box Jumps
3.) “Jack”
20 min AMRAP
10 Push Press – 115/80
10 KB Swings – 1.5 pood/1 pood
10 Box Jumps – 24/20
4.) 5 min AMRAP
Ground to Overhead – 165/115

Regional Competitors
Same as Open Competitors and
1.) Every 90 seconds until failure
15 calorie row + 30 double unders
2.) 30 muscle ups for time
3.) 5-4-3-2-1
Deadlifts – 315
Deficit Handstand Push-ups
Pistols * 2