| A. Strict Press 5-3-2-1-1-1 |
| B. Supinated Grip Bent over Row 5-5-5 (tempo/form) |
| *tempo: 31×1 (3 down/1 bottom/up/ 1 chest) |
| C. 7:00 AMRAP / 2:00 Rest |
| #1- 5 STOH (155/105) & 10 Box Jump (24/20) |
| #2- 10 Push Up & 15 Ab Mat Sit Up |
| A. Strict Press 5-3-2-1-1-1 |
| B. Supinated Grip Bent over Row 5-5-5 (tempo/form) |
| *tempo: 31×1 (3 down/1 bottom/up/ 1 chest) |
| C. 7:00 AMRAP / 2:00 Rest |
| #1- 5 STOH (155/105) & 10 Box Jump (24/20) |
| #2- 10 Push Up & 15 Ab Mat Sit Up |