| A. HSW Drills/Technique |
| B. 18:00 CAP, score total reps: |
| 1000 Meter Row |
| 100′ HSW (Increments of 10′, sub 10 Wall Walks) |
| 10 Thruster (M:155/135/115, W:105/95/75) |
| 500 Meter Row |
| 50 Bar Facing Burpees |
| *Max thrusters in remaining time |
| C. 4:00 EMOM – :40 Farmer carry |