| A. Front Squat 3 – 2 – 1 – 1 – 1 – 1 – 1 (work up to a max) |
| B. For time: |
| 400 Run |
| 40 Goblet Squats (24/16 kg) |
| 400 Run |
| 40 T2B |
| 400 Run |
| 40 Pistols (alternating) |
| A. Front Squat 3 – 2 – 1 – 1 – 1 – 1 – 1 (work up to a max) |
| B. For time: |
| 400 Run |
| 40 Goblet Squats (24/16 kg) |
| 400 Run |
| 40 T2B |
| 400 Run |
| 40 Pistols (alternating) |