| WOD 1: |
| 2 ROUNDS: 14 min CAP |
| 50 Single arm DB OH Lunges (25/25 per arm) |
| 40 Sit-ups |
| 30 HEAVY Russian KBS |
| 20 Goblet Squats |
| 10 Up down tuck jumps |
| WOD 2: |
| 3 Rounds |
| :30 Jump Squats |
| 15 Glute bridge floor press |
| WOD 1: |
| 2 ROUNDS: 14 min CAP |
| 50 Single arm DB OH Lunges (25/25 per arm) |
| 40 Sit-ups |
| 30 HEAVY Russian KBS |
| 20 Goblet Squats |
| 10 Up down tuck jumps |
| WOD 2: |
| 3 Rounds |
| :30 Jump Squats |
| 15 Glute bridge floor press |