1,000-meter row Then, 5 rounds: 25 pull-ups 7 push jerks ♀ 85 lb ♂ 135 lb

Here's how it works: athletes race through three barbells, each heavier than the last. Hit all three, and you advance. Miss the cut, you're done. Quarterfinal bars: Women: 145 – 150 – 155 lb Men: 225 – 235 – 245 lb 1-minute cap Semifinal bars: Women: 160 – 165 – 170 lb Men: 245 – 255 – 265 lb 2-minute cap Final bars: Women: 175 – 180 – 185 lb Men: 265 – 275 – 285 lb 3-minute cap

For total distance: 1 throw, right 1 throw, left 1 throw, backward ♀ 20 lb ♂ 30 lb

500-meter sprint

For time: Snail push 2/3 legless rope climbs* 30 toes-to-bars 4/5 rope climbs Snail push *Women touch the tape line, men touch the beam. Time cap: 10 minutes ♀ 400-lb Snail x 60 feet and a 16-lb vest ♂ 400-lb Snail x 100 feet and a 22-lb vest

21-18-15 reps for time of: Echo bike calories Thrusters, increasing in load Time cap: 8 minutes When the clock reads 10 minutes, complete for time: 20 shuttle box jumps Seated sled pull 30-foot yoke carry, weight 1 30-foot yoke carry, weight 2 30-foot yoke carry, weight 3 Time cap: 6 minutes Women: 85/95/105-lb short-bar thruster, 30-inch box, 140-lb sled, 345/405/445-lb yoke Men: 115/135/155-lb short-bar thruster, 36-inch box, 170-lb sled, 425/565/665-lb yoke

5-8-13 reps for time of: Deficit handstand push-ups Double-kettlebell deadlifts Then, 89-foot kettlebell overhead walking lunge Women: 8-inch deficit HSPU, 2 x 124-lb kettlebell deadlift, 2 x 35-lb kettlebell overhead walking lunge Men: 14-inch deficit HSPU, 2 x 203-lb kettlebell deadlift, 2 x 53-lb kettlebell overhead walking lunge Time cap: 10 minutes

For time: 20 laps on the track Time cap: 25 minutes Location: Morgan Hill Outdoor Complex

For time: Handstand walk course Time cap: 6 minutes

For time: Row 3,600 meters Ski 3,600 meters Time cap: Women: 35 minutes Men: 30 minutes

7,200-meter trail run

As many reps as possible in 5 minutes of: 4 forward rolls to support 3 backward rolls to support

4 rounds for time of: 660-meter run 10 hang squat cleans ♀ 155-lb short barbell ♂ 225-lb short barbell

For time: 200-meter swim 40 burpees 150-meter swim 30 burpees 100-meter swim 20 burpees 50-meter swim 10 burpees Time cap: 15 minutes

1-rep max back squat 1-rep-max shoulder press 1-rep-max deadlift

For total time: 3 rounds of: 10 snatches 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees Men snatch 95 lb. Time cap: 12 minutes

For time: 10 bar muscle-ups 15 GHD wall-ball shots 20 triple-unders 1 Pig flip 15 bar muscle-ups 20 GHD wall-ball shots 25 triple-unders 2 Pig flips 20 bar muscle-ups 25 GHD wall-ball shots 30 triple-unders 3 Pig flips Time cap: 15 minutes Women: 14-lb medicine ball to a 9-foot target and a 350-lb Pig Men: 20-lb medicine ball to a 10-foot target and a 510-lb Pig

1-rep-max back squat

5 rounds for time of: 300-meter run 12 deadlifts 100-foot handstand walk Women: 220-lb deadlift Men: 350-lb deadlift

For time: 20 wall walks 10 DB shoulder-to-overheads 20 double-under crossovers 30 toes-to-bars 20 double-under crossovers 10 DB shoulder-to-overheads 20 double-under crossovers 30 toes-to-bars 20 double-under crossovers 10 DB shoulder-to-overheads Time cap: 10 minutes Women: 70-lb dumbbell Men: 100-lb dumbbell

For time: 9/15/21 thrusters 3/5/7 rope climbs Then, 100-foot overhead walking lunge Women: 95 lb Men: 135 lb

4-3-2-1 reps for time of: Pegboard Squat clean + front squat Women: 145, 165, 185, 205 lb Men: 235, 265, 285, 305 lb

50/40 calories on the Echo bike 100-foot yoke carry 30 deficit handstand push-ups 100-foot yoke carry 50/40 calories on the Echo bike

Starting 7 minutes after IE6: 35-calorie C2 bike 28 bar muscle-ups 24 burpee box jump-overs Women: 20-inch box Men: 24-inch box