| A) Open Gym |
| B) 30min AMRAP @ 75% pace |
| 1:00 singles |
| 1:00 russian KBS |
| 1:00 FLR hold on rings/floor |
| 1:00 perfect bear crawl |
| 200m run |
| C) A) Every 90 seconds for 7 sets 1 snatch 1st pull + 1 snatch pull + 1 Snatch |
| Build with every set |
| D) Gymnastics |
| 6-8 Straddle to headstand |
| rest :30 |
| 50ft seal walk |
| rest 1:00 |
| x 5 sets |