| A. Bench Press: 5 – 5 – 3 – 3 – 1 – 1 |
| B. 3 rounds of 6:00 AMRAP / 2:00 Rest B/T rounds |
| #1 – 30 Lateral Jumps (over worm) & 20 M Shuttle Run |
| #2 – 10 Bench Press (135/95) & 20 Russian KB Swings |
| #3 – 50 Killer Rope & 1:00 Farmer Carry Hold (towel) |
| A. Bench Press: 5 – 5 – 3 – 3 – 1 – 1 |
| B. 3 rounds of 6:00 AMRAP / 2:00 Rest B/T rounds |
| #1 – 30 Lateral Jumps (over worm) & 20 M Shuttle Run |
| #2 – 10 Bench Press (135/95) & 20 Russian KB Swings |
| #3 – 50 Killer Rope & 1:00 Farmer Carry Hold (towel) |