| SKILL / STRENGTH |
| Strength Work ( 25 – 30 mins ) |
| Working continuously |
| 8 Deficit Deadlifts |
| 10 Half kneeling arnie press – each side |
| 10 DBL KB bentover rows |
| ^^ All reps have a 3 sec tempo on eccentric |
| 2 Rope climbs |
| 80m Heavy deadball front hold carry |
| ** Pick your own weight |
| WOD |
| Sprint workout ( 15 mins ) |
| 0 – 5 mins |
| 1 Round |
| 25 Wallballs |
| 25 Pullups |
| 25 Thrusters |
| 5 – 10 mins |
| 1 Round |
| 25 Thrusters |
| 25 Pullups |
| 25 Wallballs |
| 10 – 15 mins |
| Choose one of the following to complete |
| 35 Thrusters, 50 Wall balls OR 30 Pullups |
| RX 40/30 12/9 |
| INT 35/25 9/6 |
| BEG 30/20 6/3 |