- Warmup
- :30 Seconds
- Push-up to Down Dog
- Air Squats
- Active Spidermans
- Banded Air Squats
- Active Samson
- Barbell Warmup
- 5 Good Mornings
- 5 Back Squats
- 5 Elbow Rotations
- 5 Strict Press
- 5 Stiff-Legged Deadlifts
- 5 Front Squats
- :30 Seconds
- Mobility
- Chest stretch
- Front rack stretch
- Warrior squat
- Movement review
- Rehearsal
- 1 Round
- 4 Squat Cleans
- 4 Ring Dips
- 1 Round
- WOD “Elizabeth”
- 21-15-9:
- Squat Cleans (135/95)
- Ring Dips
- 21-15-9:
- Mobility
- Sink stretch