| Minimal Equipment | No-Gear |
| Warmup Amrap 4 8 x 5m sprints 2 Table top rotations per side 4 Inchworms EMOM 20 Min 1: Bent over rows with KB alternate arm every 5 reps Min 2: KB/DB Tater Min 3: 10 Sprint in place + 1 burpee Min 4: 5 Pushups + 20 Mountain Climbers Min 5: Situps | Warmup Amrap 4 8 x 5m sprints 2 Table top rotations per side 4 Inchworms EMOM 20 Min 1: Bent over rows with Rucksack Min 2: Ruck sack squat clean Min 3: 10 Sprint in place + 1 burpee Min 4: 5 Pushups + 20 Mountain Climbers Min 5: Situps |
