| Workout [TIME] |
| 3 Rounds |
| 10 Deadlifts |
| 8 Hang Power Cleans |
| 6 Thrusters |
| Time Cap = 5 minutes |
| 3 Rounds |
| 10 Front Squats |
| 8 Shoulder to Overhead |
| 6 Front Rack Alt. Lunges |
| Time Cap = 5 minutes |
| *Double Dumbbell 50/35 |
| Workout [NS] |
| EMOM x 12 minutes |
| Station 1 – 30s Gymnastic Plank |
| Station 2 – 30s Barbell Bicep Curls |
| Station 3 – 30s Barbell Tricep Extensions on the Floor |