Male solo:

Run: 8 x 1km

Ski Erg: 1000m

Sled push: 152kg (including sled) - 50m

Sled pull: 103kg (including sled) - 50m

Burpee broad jump: 80m

Row: 1000m

Farmers carry: 2 x 24kg kettlebells - 200m

Sandbag lunges: 20kg - 100m

Wall balls: 100 reps @ 6kg wall ball to 10ft target

Female solo:

Run: 8 x 1km

Ski Erg: 1000m

Sled push: 102kg (including sled) - 50m

Sled pull: 78kg (including sled) - 50m

Burpee broad jump: 80m

Row: 1000m

Farmers carry: 2 x 16kg kettlebells - 200m

Sandbag lunges: 10kg - 100m

Wall balls: 75 reps @ 4kg wall ball to 9ft target

Male pairs:

Run: 8 x 1km

Ski Erg: 1000m

Sled push: 152kg (including sled) - 50m

Sled pull: 103kg (including sled) - 50m

Burpee broad jump: 80m

Row: 1000m

Farmers carry: 2 x 24kg kettlebells - 200m

Sandbag lunges: 20kg - 100m

Wall balls: 100 reps @ 6kg wall ball to 10ft target

Female pairs:

Run: 8 x 1km

Ski Erg: 1000m

Sled push: 102kg (including sled) - 50m

Sled pull: 78kg (including sled) - 50m

Burpee broad jump: 80m

Row: 1000m

Farmers carry: 2 x 16kg kettlebells - 200m

Sandbag lunges: 10kg - 100m

Wall balls: 75 reps @ 4kg wall ball to 9ft target

Mixed pairs:

Run: 8 x 1km

Ski Erg: 1000m

Sled push: 152kg (including sled) - 50m

Sled pull: 103kg (including sled) - 50m

Burpee broad jump: 80m

Row: 1000m

Farmers carry: 2 x 24kg kettlebells - 200m

Sandbag lunges: 20kg - 100m

Wall balls: 100 reps @ 6kg wall ball to 10ft target