30s work / 30s Rest:
- Row cals (Goals for M: 7/8/9/10/11, W: 5,6,7,8,9)
- Push-ups
- Ski cals (Goals for M: 6/7/8/9/10, W: 4,5,6,7,8)
- Strict chin-ups
- AB (Goals for M: 65/70/75/80/85, W: 55,60,65,70,75 RPM.
- Battle rope
- Run 8/9/10/11/12 km/h
- DU (at least 30 / round)
Rest 4min
Repeat 5x

Score the reps from PU, CU, BR And DU.
In battle rope, both arms = 1 rep. Arms got to go over shoulder level.