| 0-10:00: 3 Rounds |
| 400 Meter Run |
| 15 OHS (95/65) |
| 10:00-20:00: 3 Rounds |
| 20 C2B Pull-ups |
| 20 Push-ups |
| 20:00-30:00: 3 Rounds |
| 20 Weighted Glute Bridges (95/65) |
| 20 GHD Sit-ups (25 Ab Mat) |
| *rest in any time remaining |
| 0-10:00: 3 Rounds |
| 400 Meter Run |
| 15 OHS (95/65) |
| 10:00-20:00: 3 Rounds |
| 20 C2B Pull-ups |
| 20 Push-ups |
| 20:00-30:00: 3 Rounds |
| 20 Weighted Glute Bridges (95/65) |
| 20 GHD Sit-ups (25 Ab Mat) |
| *rest in any time remaining |