| WOD 1: Individual – Benchmark – AMRAP |
| Benchmark “Ami“ |
| 15 Min AMRAP |
| 5 DB Thruster |
| 5 Push Up |
| 5 KB Swing |
| 5 Squat Jump |
| 5 Sit Up |
| Finisher: 2 – 3 Rounds depending on Time Available |
| 10 Side Bent Sit to Tall Kneel |
| 10 Cossack Squat |
| 10 Lateral Step Over |
| WOD 1: Individual – Benchmark – AMRAP |
| Benchmark “Ami“ |
| 15 Min AMRAP |
| 5 DB Thruster |
| 5 Push Up |
| 5 KB Swing |
| 5 Squat Jump |
| 5 Sit Up |
| Finisher: 2 – 3 Rounds depending on Time Available |
| 10 Side Bent Sit to Tall Kneel |
| 10 Cossack Squat |
| 10 Lateral Step Over |