Copa Sur 2023

For time: 3,000-m Echo Bike / Hand-over-hand sled pull (84 ft) / 2,000-m Assault AirRunner / Hand-over-hand sled pull (84 ft) / 1,000-m SkiErg / Hand-over-hand sled pull (92 ft). Time cap: 30 minutes.

AMRAP in 3 minutes of: 5 ring complexes (1 toe-to-ring + 1 ring muscle-up + 1 ring dip), 20 single-leg squats, max burpees over box. Complete 3 rounds, resting 1 minute between rounds. Score = total burpees over box across 3 rounds.

For time: 10-9-8-7-6-5-4-3-2-1 reps of: Deadlifts / Dumbbell bench presses / Squat cleans. Time cap: 17 minutes.

For load: 800-m Assault AirRunner, then max snatch. Time cap: 6 minutes. Following the time cap, athletes have 2 minutes to reset for Workout 5.

For time: 8 snatches, 800-m Assault AirRunner. Time cap: 6 minutes.

For time: 20 overhead squats / 500-m row / 3 handstand walk pirouettes / 2 seated legless rope climbs / 20 strict chest-to-wall handstand push-ups / 2 seated legless rope climbs / 3 handstand walk pirouettes / 500-m row / 20 overhead squats. Time cap: 15 min (men) / 16 min (women).

3 rounds for time: 15/10 Echo Bike calories (15 men / 10 women) / 20 toes-to-bars / 60-ft sandbag bear-hug carry. Time cap: 6 minutes.