| A. Back Squat 3 – 3 – 3 (5 Box Jumps after each working set) |
| B. For time: |
| 20 – 16 – 12 – 8 – 4 Box Jump |
| 10 – 8 – 6 – 4 – 2 Back Squat (M: 225/185/155,W: 145/125/105) |
| 5 – 4 – 3 – 2 – 1 Bar Muscle Up |
| C. Seal Crawl Relay |
| A. Back Squat 3 – 3 – 3 (5 Box Jumps after each working set) |
| B. For time: |
| 20 – 16 – 12 – 8 – 4 Box Jump |
| 10 – 8 – 6 – 4 – 2 Back Squat (M: 225/185/155,W: 145/125/105) |
| 5 – 4 – 3 – 2 – 1 Bar Muscle Up |
| C. Seal Crawl Relay |