| Minimal Equipment | No-gear |
| Warmup 3 Rounds of: 10m perfect Bearcrawl 10m lunges 10 Easy Pushups 10m Horsestance walk Strength Amrap 6 1-2-3-4-5-6…. Strict Pullups or Table Row Strict Chair Dip* Conditioning Amrap 20min 100 DU** 30 DB/KB Snatches, alt. Hand 20 Diamond Pushups *Place 2 chairs with the back towards each at shoulder width apart, for scaling assist with the feet to get back up and down. No good chairs do bench dips against the edge of the sofa. ** No Rope, sub for 100 Mountain Climbers or 50 jumping Jacks | Warmup 3 Rounds of: 10m perfect Bearcrawl 10m lunges 10 Easy Pushups 10m Horsestance walk Strength Amrap 6 1-2-3-4-5-6…. Strict Pullups or Table Row Strict Chair Dip* Conditioning Amrap 20min 100 DU** 30 Ground to overhead with Odd Object 20 Diamond Pushups *Place 2 chairs with the back towards each at shoulder width apart, for scaling assist with the feet to get back up and down. No good chairs do bench dips against the edge of the sofa. ** No Rope, sub for 100 Mountain Climbers or 50 jumping Jacks |
