- SWOD – DEADLIFT – 3 X 5
- WOD
- 12 MIN AMRAP
- 8 THRUSTERS 95/65
- 12 BOX JUMPS 24/20
- 8 PUSH UPS
- SWOD – PUSH PRESS – 3 X 5
- WOD
- 5 ROUNDS
- 8 GOBLET SQUATS 55/35
- 25 SIT UPS
- 5 DEADLIFT 225/155
- SWOD – BENCH PRESS – 3 X 7
- WOD
- 5 ROUNDS
- 200 M RUN
- 10 KBS 55/35
- 20 MED BALL SIT UPS 20/14
- SWOD – DEADLIFT – 3 X 7
- WOD
- 5 ROUNDS
- 10 BOX JUMPS 24/20
- 10 HSPU
- 10 TOES 2 BAR
- WOD
- 80 DOUBLE UNDERS
- 80 AIR SQUATS
- 800 M RUN
- 40 DOUBLE UNDERS
- 40 AIR SQUATS
- 400 M RUN
- SWOD – PUSH PRESS – 3 X 7
- WOD
- 12 MIN AMRAP
- 7 POWER CLEANS 95/65
- 7 PUSH UPS
- 100 M RUN
- SWOD – BACK SQUAT – 3 X 7
- WOD
- 21-15-9
- FRONT SQUATS 95/65
- BURPEES
- RUN 200 M AFTER EACH ROUND
- WOD
- 3 ROUNDS
- 50 AIR SQUATS
- 50 SIT UPS
- 50 DOUBLE UNDERS
- 400 M RUN
- SWOD – DEADLIFT – 3 X 10
- WOD
- 3 ROUNDS
- 10 THRUSTERS 95/65
- 25 SIT UPS
- 400 M RUN
- SWOD – PUSH PRESS – 3 X 10
- WOD
- 15 MIN AMRAP
- 5 POWER CLEANS 95/65
- 10 HOPS OVER THE BAR
- 7 PULL UPS
