”Liam”

For time:
Run 800 meters with a 20/10kg plate
100 toes-to-bars
70/47 kg front squats, 50 reps
15-ft rope climbs, 10 ascents
Run 800 meters with a 20/10kg plate

Partition the toes-to-bars, front squats and rope climbs as needed. Start and finish with the run.

– – –
Beginner:

For time:
Run 400 meters with a 10/5kg* plate
50 hanging knee raises
43/30kg.* front squats, 35 reps
10 lay to stand rope climbs
Run 400 meters with a 10/5kg plate

Partition the hanging knee raises, front squats and rope climbs as needed. Start and finish with the run.