| A. 24:00 EMOM |
| Minute 1 – 10 Deadlift (+/-185/125, moderate heavy) |
| Minute 2 – 20 GHD Sit-up or 25 Ab Mat |
| Minute 3 – 15/10 Cal AB |
| Minute 4 – 50 Double Unders or :40 of attempts/fast singles |
| B. 5:00 Light Sled Relay (fast 25m sprints) |
| A. 24:00 EMOM |
| Minute 1 – 10 Deadlift (+/-185/125, moderate heavy) |
| Minute 2 – 20 GHD Sit-up or 25 Ab Mat |
| Minute 3 – 15/10 Cal AB |
| Minute 4 – 50 Double Unders or :40 of attempts/fast singles |
| B. 5:00 Light Sled Relay (fast 25m sprints) |