- WARMUP
- 1600m Bike
- 400m Run
- Straight Leg Bear Crawl F/B
- Duck Walk
- Bunny Hops
- Lateral Plank Walk
- 15 Dislocates
- 15 Push-ups
- GYMNASTICS STRENGTH
- 10 min EMOM
- O: 50' HS Walk (Shoulder or Hip Taps)
- E: :45 Hollow Hold
- METCON (CAP 12)
- 21-15-9
- Push Press 135/95
- C2B Pull-up