| A. 20:00 AMRAP |
| 400 Meter Run |
| 20 GHD Sit-Up (25 Ab Mat) |
| 20 Meter OH Lunge Step (45/25) |
| 20 Meter Bear Crawl |
| B. 5:00 Farmer Carry – minimize rest time (maybe :40/:20 rest) |
| A. 20:00 AMRAP |
| 400 Meter Run |
| 20 GHD Sit-Up (25 Ab Mat) |
| 20 Meter OH Lunge Step (45/25) |
| 20 Meter Bear Crawl |
| B. 5:00 Farmer Carry – minimize rest time (maybe :40/:20 rest) |