| A. Front Squat 5 – 5 – 3 – 3 – 1 – 1 |
| B. 2 Rounds: 4:00 AMRAP / 1:00 REST (19:00 total time) |
| #1 – 10 Front Squat (115/75) + 10 Air Squats + 10 Ring Row |
| #2 – 10 HPC + 5 Strict HSPU |
| C. NFT – 25 Pikes on Rower for Form |
| A. Front Squat 5 – 5 – 3 – 3 – 1 – 1 |
| B. 2 Rounds: 4:00 AMRAP / 1:00 REST (19:00 total time) |
| #1 – 10 Front Squat (115/75) + 10 Air Squats + 10 Ring Row |
| #2 – 10 HPC + 5 Strict HSPU |
| C. NFT – 25 Pikes on Rower for Form |