- Team WOD: AMRAP 21 mins: Sprint, Hang Power Cleans, Push Press, and Double Unders & Solo WOD: AMRAP 14 mins: Push Press, Hang Power Cleans and Double Unders
- Front Squat 1-1-1 & 4 RFT: Walking Lunges and Sit-ups
- Alt EMOM 10 mins: Strict Pull-ups and Muscle-ups & E2MOM for 16 mins: Clean & Jerks, Lateral Burpee Over Barbells and Pull-ups
- Snatch Pull + Hang Snatch 1-1-1-1-1 & AMRAP 9 mins: Wall Balls and Squat Snatch
- Bench Press: 1RM & 5 RFT: Wall Climbs, Toes To Bars and Box Jumps
- Lifting: Deadlifts and Bent Over Barbell Rows & 3 RFT: Rows, Double DB or KB Deadlifts, and Runs
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