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Perform 2 of 4 of these FrostFit events. If you do not know how to do a behind-the-neck jerk or a Turkish get-up, you’ll do events 1 and 2.

Event 1

As many reps as possible in 5 minutes of:

75 skipping singles

Event 2

As many thrusters as possible in 5 minutes for max poundage

We’ll load 3 barbells per person, and you can pick the bar you want to lift for as many reps as possible. When you put the bar down, you have to perform 5 jump-over-bar burpees and then select a different bar for your next set.

The weights are as follows, in pounds (and can be adjusted):

Men – 75/115/155 or 55/95/135

Women – 45/75/105 or 35/65/85

If you find a load too heavy, skip the bar – but you still have to do the burpees!

Event 3

In 5 minutes (longer than the actual FrostFit WOD), perform 1 kettlebell complex per bell before moving on to the heavier weight: 1 Turkish get-up + 6 snatches per arm + 1 Turkish “get-down”

Men – 45/55/70 or 35/45/55

Women – 35/45/55 or 15/25/30-35

Event 4

5 minutes for a heavy overhead squat. The barbell must be taken from the floor before you squat it.