| A. Tempo Front Squats: 3 – 3 – 3 – 3 – 3 (:03 Down/:03 in the hole) |
| B. 12:00 CAP |
| 100 Thrusters (75/55) |
| *Each drop = 300/250 Meter Row |
| C. 3:00 – Athletes pick core moves of choice |
| D. Mobilize |
| A. Tempo Front Squats: 3 – 3 – 3 – 3 – 3 (:03 Down/:03 in the hole) |
| B. 12:00 CAP |
| 100 Thrusters (75/55) |
| *Each drop = 300/250 Meter Row |
| C. 3:00 – Athletes pick core moves of choice |
| D. Mobilize |