| AMRAP in 8 min on each. 8 reps on each. |
| C1: |
| Step-up RL=1 |
| Push-up |
| Bike (cals) |
| C2: |
| Single Arm KB Swing (35/25) RL=1 |
| Plank DB Row (35/25) RL=1 |
| Row (cals) |
| C3: |
| BB Lateral Jump-over RL=1 |
| BB Core Roll-out |
| Run 200Y |
| AMRAP in 8 min on each. 8 reps on each. |
| C1: |
| Step-up RL=1 |
| Push-up |
| Bike (cals) |
| C2: |
| Single Arm KB Swing (35/25) RL=1 |
| Plank DB Row (35/25) RL=1 |
| Row (cals) |
| C3: |
| BB Lateral Jump-over RL=1 |
| BB Core Roll-out |
| Run 200Y |
