| A. 25:00 AMRAP |
| 10 Cal Row |
| 20 Meter Lunge Step (weight optional) |
| 10 KB Swings (HAP) |
| 20 Meter Bear Crawl |
| 100 Meter Sprint |
| 1:00 REST b/t rounds |
| B. Core – coaches choice |
| A. 25:00 AMRAP |
| 10 Cal Row |
| 20 Meter Lunge Step (weight optional) |
| 10 KB Swings (HAP) |
| 20 Meter Bear Crawl |
| 100 Meter Sprint |
| 1:00 REST b/t rounds |
| B. Core – coaches choice |