| A. HSW Drills/Technique |
| B. 20:00 CAP, score total reps: |
| 800 Meter Run |
| 100′ HSW (Increments of 10′, sub 10 Wall Walks) |
| 600 Meter Run |
| 50 KB Swings (HAP, American) |
| 400 Meter Run |
| *AMRAP in remaining time: 20′ HSW & 10 Swings (HSW=2 reps) |
| C. 5:00 EMOM – :40 Farmer carry/hold |