Complete as many rounds and reps as possible in 16 minutes of

• 400-meter run
• 6 burpees to a 6-inch target
• 6 bar muscle-ups
• 10 dumbbell walking lunges

♀ 35 lb
♂ 50 lb

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Intermediate option
- Complete as many rounds and reps as possible in 16 minutes of
- 400-meter run
- 6 burpees to a target
- 8 toes-to-bars
- 10 dumbbell walking lunges

♀ 25 lb
♂ 45 lb

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Beginner option
- Complete as many rounds and reps as possible in 14 minutes of
- 200-meter run
- 4 burpees to a target
- 6 sit-ups
- 9 bodyweight walking lunges