| A. 6:00 Skill/Warm-up: TGU |
| B. 5:00 – 30 One-Leg Box Jumps (15/15) |
| C. 3 Rounds for time: |
| 20 Box Jumps (24/20) |
| 20 Kettlebell Swings (24/16kg) |
| 20 Push Ups |
| D. NFT – 50 Hollow Rocks+ 50 Superman (can break in any order) |
| A. 6:00 Skill/Warm-up: TGU |
| B. 5:00 – 30 One-Leg Box Jumps (15/15) |
| C. 3 Rounds for time: |
| 20 Box Jumps (24/20) |
| 20 Kettlebell Swings (24/16kg) |
| 20 Push Ups |
| D. NFT – 50 Hollow Rocks+ 50 Superman (can break in any order) |