| On a continuous clock (26:00 total): |
| A. 5 Rounds: 200 Meter Sprint + 10 T2B + :30 REST after each |
| at the 10:00 Mark |
| B. 5 Rounds: 250 Row + 10 HSPU + :30 REST after each |
| at the 20:00 Mark |
| C. 6:00 Rope Climb Relay (small groups) |
| *Run to Rope, Modification is one down/up |
| D. Core Work: coaches choice |