| A. Back Squat 5 – 5 – 5 – 3 – 3 – 3 – 1 – 1 – 1 |
| B. 5 Rounds NFT (just move if you did open, higher intensity if not) |
| 5-10 Strict Pull-up (athletes pick a number based on ability) |
| 20 Goblet Squats (athlete choice) |
| 30 Ab Mat Sit-up |
| A. Back Squat 5 – 5 – 5 – 3 – 3 – 3 – 1 – 1 – 1 |
| B. 5 Rounds NFT (just move if you did open, higher intensity if not) |
| 5-10 Strict Pull-up (athletes pick a number based on ability) |
| 20 Goblet Squats (athlete choice) |
| 30 Ab Mat Sit-up |