| Endurance | Strength | Power & Speed |
| Intergrated with the WOD | N/A | Squat clean |
| Medball clean | 3 reps @ 70% | |
| Burpees | 2 reps @ 80% | |
| Run 200m | 1 reps @ 90% | |
| 1 reps @ 95% |
| "Ship" |
|||
| Nine rounds for time of: | |||
| Squat clean, 7 reps | 85/60kg | 60/45kg | 40/30kg |
| 8 Burpee box jumps, | 36 inch | 27 inch | 18 inch |
Best times: Ad's P: 33:27 RX | Leesh 27:28 L2
