- EMOM for 8 mins: Hang Power Snatches and Overhead Squats & 10-9-8-7-6-5-4-3-2-1: Power Snatches and OH Squats
- Back Squat: 1RM & 4 RFT: DB Push Jerks, Sit-ups and MB Cleans
- Team WOD: Partner deadlifts, Row and Ball Slams & Solo WOD: 5 RFT: Deadlifts, Ball Slams, and Run Intervals
- Push Press: 5RM & 4 RFT: Run Push Press, Sumo DL High-pulls, and Lateral Burpees
- EMOM for 8 mins: Squat Clean & 5 RFT: Squat Cleans and Chest-to-bar Pull-ups
- Alt EMOM 10 mins: Muscle-ups and Strict Handstand Push-ups & 5 RFT: Toes To Bars, Power Snatches and Wall Balls
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