| A. 3 Rounds for time (23:00 CAP) |
| 20 KB Swings (24/16 kg) |
| 30 Push Ups |
| 400 Meter Row |
| 50 Air Squat (use aid for depth if needed) |
| B. After A, 10:00 to establish a Heavy 3 rep Back Squat |
| A. 3 Rounds for time (23:00 CAP) |
| 20 KB Swings (24/16 kg) |
| 30 Push Ups |
| 400 Meter Row |
| 50 Air Squat (use aid for depth if needed) |
| B. After A, 10:00 to establish a Heavy 3 rep Back Squat |