- SWOD – BACK SQUAT – 1 X 20
- WOD
- 1-2-3-4-5-6-7-8-9-10
- BURPEES
- 2-4-6-8-10-12-14-16-18-20
- LUNGES W/PLATE 45/25
- SWOD – BENCH PRESS – 1 X 20
- WOD
- 3 ROUNDS
- 200 M RUN
- 10 TOES 2 BAR
- 5 DEADLIFTS 225/155
- 10 BOX JUMPS 24/20
- WOD
- 20 MIN AMRAP
- 20 AIR SQUATS
- 12 KBS 55/35
- 6 PULL UPS
- 200 M RUN
- SWOD – PUSH PRESS – 3 X 3
- WOD
- 5 ROUNDS
- 10 POWER CLEANS 95/65
- 10 BOX JUMPS 24/20
- 10 FRONT SQUATS 95/65
- 100 M RUN
- SWOD – BACK SQUAT – 3 X 3
- WOD
- 16 MIN EMOM
- MIN 1 – 8 PUSH UPS + 12 AIR SQUATS
- MIN 2 – 25 DOUBLE UNDERS
- SWOD – BENCH PRESS- 3 X 3
- WOD
- 3 ROUNDS
- 40 SIT UPS
- 30 DOUBLE UNDERS
- 20 SDHP W/KB 55/35
- SWOD – DEADLIFT – 3 X 3
- WOD
- 400 M RUN
- 40 WALLBALLS 20/14
- 30 TOES 2 BAR
- 20 BURPEES
- 10 PULL UPS
- 400 M RUN
- SWOD – BACK SQUAT – 3 X 5
- WOD
- 5 ROUNDS
- 200 M RUN
- 8 PUSH PRESS 95/65
- 16 LUNGES
- SWOD – BENCH PRESS – 3 X 5
- WOD
- 7 ROUNDS
- 7 BURPEES
- 7 KBS 55/35
- 14 DOUBLE UNDERS
- WOD
- 8 MIN AMRAP
- 3 HANG SQUAT CLEANS 95/65
- 6 PULL UPS
- 3 MIN REST
- 8 MIN AMRAP
- 8 WALLBALLS 20/14
- 8 STEP UPS W/PLATE 45/25
