| WOD 1: Nearly Bodyweight–Partner |
| 20 Min Cap |
| 21-15-9 |
| Air Squats |
| Alternating V-Ups_ |
| Directly into |
| 21-15-9 |
| Lunges w/PVC Overhead |
| PVC Overhead Squats |
| Directly into |
| 21-15-9 |
| Lateral Hops over PVC |
| 15-12-9 |
| Broad Jump |
| *Athletes Trade by movement |
| WOD 2: Individual – Interval |
| 4 Min of Work |
| 1 time through |
| :30 Punisher Squats (:20 air squats/:10 bottom of squat hold) |
| :30 Star Jump |
| :30 Punisher Squats (:20 air squats/:10 bottom of squat hold) |
| :30 Plank Hold |
| :30 Punisher Squats (:20 air squats/:10 bottom of squat hold) |
| :30 Butt Kickers |
| :30 Punisher Squats (:20 air squats/:10 bottom of squat hold) |
| :30 Heel Touches |