| Minimal Equipment | No-Gear |
| Warmup 40 jumping Jacks then: 2 Rounds of 8 Slow airsquats with 2s paus in the bottom 10 Scapula pushups 2 Rounds of: 8 Pike HSPU 20 Russian Twists 2 Rounds of: 10 Good mornings 4-6 Table rows Strength/Conditioning E2M x 5 5/5 Split Squats w. Odd object, tempo: 3020) 10 Clapping Pushups E2M x 5 10 Goblet step-ups 10 V-ups E2M x 5 5/5 DB/KB Clean and jerk 8 – 12 Ring Dips/Bench Dips | Warmup 40 jumping Jacks then: 2 Rounds of 8 Slow airsquats with 2s paus in the bottom 10 Scapula pushups 2 Rounds of: 8 Pike HSPU 20 Russian Twists 2 Rounds of: 10 Good mornings 4-6 Table rows Strength/Conditioning E2M x 5 5/5 Split Squats w. Odd object, tempo: 3020) 10 Clapping Pushups E2M x 5 10 Goblet step-ups 10 V-ups E2M x 5 10 Ground to overhead with an odd object 8 – 12 Ring Dips/Bench Dips |
