| STRENGTH |
| Coaches Choice |
| Warm Up Game |
| WOD |
| “Nek Minit” (37 Min 30 Secs) |
| Rx/Int/Beginners |
| 5 Rounds |
| 1 Min 200m Run |
| 30 Sec Rest |
| 1 Min Sledgehammer Strikes |
| 30 Sec Rest |
| 1 Min AB Cals/Ski Erg |
| 30 Sec Rest |
| 1 Min KB Swings (A) Rx 24/16 Int 20/12 Beg 16/12/8 |
| 30 Sec Rest |
| 1 Min Abmat Sit Ups |
| 30 Sec Rest |
| Score = Total Reps |
| Scale As Required |