| A. Thrusters 3-3-3-3-3 (increasing, rack) |
| B. For Time: 100 Thrusters (75/55) – 10:00 CAP |
| *3 MU OTM (3-5 MU transitions modification or BMU) |
| C. 1000 Meter Row-Moderate Pace (Damper at 10) |
| D. NFT: 3 Rounds |
| 10 Hollow Rock+10 V-Up+1:00 Plank |
| A. Thrusters 3-3-3-3-3 (increasing, rack) |
| B. For Time: 100 Thrusters (75/55) – 10:00 CAP |
| *3 MU OTM (3-5 MU transitions modification or BMU) |
| C. 1000 Meter Row-Moderate Pace (Damper at 10) |
| D. NFT: 3 Rounds |
| 10 Hollow Rock+10 V-Up+1:00 Plank |