- Warmup
- :30 Seconds
- Easy Row
- Active Spidermans
- Medium Row
- Push-up to Down Dog
- Faster Row
- Active Samson
- Barbell Warmup
- 5 Good Mornings
- 5 Back Squats
- 5 Elbow Rotations
- 5 Strict Press
- 5 Overhead Squats
- 5 Stiff-Legged Deadlifts
- 5 Front Squats
- :30 Seconds
- Movement review
- Rehearsal
- 1 Round
- 6 Calorie Row
- 6 Hand Release Push-ups
- 6 Dumbbell Snatches
- 1 Round
- WOD “Cloud Nine”
- AMRAP 9:
- 30/24 Calorie Row
- 30 Hand Release Push-ups
- 30 Alternating Dumbbell Snatches (50/35)
- AMRAP 9:
- Mobility
- Banded straight arm in external rotation
- Couch stretch