| Minimal Equipment | No-Gear |
| Warmup A: dynamic warmup B: Blood flow Amrap 6min 5 Inchworms 10 Airsquats 10 KB swings Conditioning EMOM 10 10 G2OH w DB/KB (use both hands 10 Boxjump over* Rest 2min EMOM 8 20 Airsquats, remaining time each minute perform max rep DU/SU** *No box, do 1m broadjumps instead ** sub, mountain climbers | Warmup A: dynamic warmup B: Blood flow Amrap 6min 5 Inchworms 10 Airsquats 10 ruck sack swings or Goodmornings Conditioning EMOM 10 10 G2OH w Odd object (2 handed) 10 Boxjump over* Rest 2min EMOM 8 20 Airsquats, remaining time each minute perform max rep DU/SU** *No box, do 1m broadjumps instead ** sub, mountain climbers |
