- 1. Warm-Up
- Mobility: Shoulders/Hips/Midline
- 3 Rounds
- 14 KB Snatch
- 16 Mountain Climbers
- 8 Sit-ups
- 8 Squat Jumps
- 2. OLY
- TNG Power Snatch 10×3@75%
- Every 90 seconds
- 3. Met-Con
- 4 Rounds
- 16 Single Arm KB OH Walking Lunge 53/35
- 16 Burpees
- 24 Sit-up Get-Ups
- 4. Interval
- 5 Rounds
- 25 cal row
- 15 Push Press 115/85
- 3 Muscle Ups
- 2:00 rest