| WOD 1: Individual EMOM |
| 3x Through for an 11 min EMOM |
| Min 1) 12 DBL DB FR Lunge |
| Min 2) 30 Bicycles |
| Min 3) AMRAP DB Complex |
| All moves are Double Dumbell |
| Deadlift Hang Power Clean Front Squat Shoulder 2 Overhead |
| Min 4) Rest |
| WOD 2: Individual EMOM |
| 8 Mins |
| Even Min: :45 Bent Over DB Rows |
| Odd Min: :45 Mtn Climbers |