| A. 5:00 EMOM – 5 Tempo Goblet Squat (:03 down/:03 Hold, band option) |
| B. 12:00 AMRAP |
| 8 Ring Row |
| 10 Goblet Squats (Heavy as possible) |
| 10 Meter Burpee Broad Jump |
| C. 100 Crunches for time |
| A. 5:00 EMOM – 5 Tempo Goblet Squat (:03 down/:03 Hold, band option) |
| B. 12:00 AMRAP |
| 8 Ring Row |
| 10 Goblet Squats (Heavy as possible) |
| 10 Meter Burpee Broad Jump |
| C. 100 Crunches for time |