A) Prep
- 3m Flow
- 3m Crawl
- 3m 1 Swing/1 Squat
- 3m 5/5 Haloes and 5 Crush Press
B) Strength I RFQ15
- 5 Heavy Swings
- 5 Goblet Squats
- 10 Jump Lunges (# or ∅)
C) Strength II RFQ15
- 5 Tall Kneeling Military Press (Double)
- 20 Plank Shoulder Taps
- 20 Pull Aparts
D) 7 RFT
- 4 D+U
- 20 Ball Slams