- Lifting: Deadlifts and Dumbbell Bent Over Rows & FT: Rows, Deadlifts and Bar Facing Burpees
- Muscle-up or Pull-up Practice & FT: Run; 4x Pull-ups, Box Jumps and Wall Balls; Run
- Bench Press 7-7-7 & FT: 3 x Round Repeats of HSPU, DB Hang Power Cleans and STO, and Double Unders
- Hang Squat Clean + Front Squat 1-1-1-1-1 & AMRAP 16 mins: Run, Thrusters and Rope Climbs
- Hang Power Snatch 3-3-3-3-3 & 6 RFT: Burpees, Kettlebell Swings and Toes To Bars
- Team WOD: Laura & Solo WOD: AMRAP 11 mins: Row, Burpee Over Rowers and Power Cleans
