| A. DB OHS 5-4-3-2-1 (each side) |
| B. 5 Rounds for Time: |
| 16 DB OHS (8/8, 50/35) |
| 10 Ring Dip |
| 2 Rope Climb |
| C. NFT: 3 Rounds of 15 Hip Ext (or superman) & 1:00 Plank |
| A. DB OHS 5-4-3-2-1 (each side) |
| B. 5 Rounds for Time: |
| 16 DB OHS (8/8, 50/35) |
| 10 Ring Dip |
| 2 Rope Climb |
| C. NFT: 3 Rounds of 15 Hip Ext (or superman) & 1:00 Plank |