| A. Front Squat 5 – 4 – 3 – 2 – 1 |
| B. “The Admiral” – 3 rounds for time (20:00 CAP): |
| 20 Burpee Pull-ups (10 for scale) |
| 20 Front Squats (M:155/135/115, W:105/95/75) |
| 20 Box Jumps |
| A. Front Squat 5 – 4 – 3 – 2 – 1 |
| B. “The Admiral” – 3 rounds for time (20:00 CAP): |
| 20 Burpee Pull-ups (10 for scale) |
| 20 Front Squats (M:155/135/115, W:105/95/75) |
| 20 Box Jumps |