- FT: Air Squats, Double Unders, Air Squats and Double Unders
- Tabata – Mountain Climbers, DB or KB Hang Snatches and Supine Toes-to-bars
- 4 RFT: Run, Single Arm Dumbbell Rows, and Single Arm Thrusters
- 3 RFT: Double Unders, Goblet Squats, Lateral Burpees, Hollow Rocks and OH Tricep Extensions
- FQ: Handstand and HS Walk Practice & Opt. 1: AMRAP 10 mins: Handstand Push-ups and Alternating DB Snatches & Opt. 2: AMRAP 10 mins: Handstand Push-ups and KB Swings
- AMRAP 15 mins: Hand Release Push-Ups, Reverse Lunges and Sit-ups
