| A. Strict Press 3 – 3 – 3 – 3 – 3 (increasing) |
| B. DB BOR 10 – 10 – 10 (each arm) |
| C. 4 Rounds – Score each individual Round of Work |
| 50 Meter Sled Push (Moderate to heavy) |
| 300 Meter Run (turf to 200) |
| 3:00 REST |
| D. Easy Row Cool down – 3-5:00 |
| A. Strict Press 3 – 3 – 3 – 3 – 3 (increasing) |
| B. DB BOR 10 – 10 – 10 (each arm) |
| C. 4 Rounds – Score each individual Round of Work |
| 50 Meter Sled Push (Moderate to heavy) |
| 300 Meter Run (turf to 200) |
| 3:00 REST |
| D. Easy Row Cool down – 3-5:00 |