| Minimal Equipment | No-Gear |
| Warmup Amrap 7min 20 DU/SU 10 airsquats 3/3 Windmills DB or KB Conditioning EMOM 15 12 Wallballs 10/6kg eller KB/DB Thrusters 12 KB swings, heavy Rest 2min AMRAP 3 10 V-ups/Tuck-ups 20 Wide Mountain Climbers | Warmup Amrap 7min 20 DU/SU 10 airsquats 3/3 Windmills DB or KB Conditioning EMOM 15 12 Odd object Thruster 12 Rucksack swings Rest 2min AMRAP 3 10 V-ups/Tuck-ups 20 Wide Mountain Climbers |
