| A. Work up to Heavy 3 Rep Thruster (take 3-4 attempts after W/U) |
| B. 2016 Regional Team Event 9 – 8:00 CAP |
| 21 Thrusters (95/65) |
| 4 Rope Climb (Mod – 3 Rope) |
| 15 Thursters |
| 3 Rope Climb (Mod – 2 Rope) |
| 9 Thrusters |
| 2 Rope Climb (Mod – 1) |
| C. Rest as needed, then 8:00 NFRounds |
| 10 Floor Press (95/65) |
| 10 Wipers (R+L=1) |