| WOD 1: Individual – |
| 21 Minute Running Clock |
| 0:00-7:00 |
| Row 250/200M |
| 20 Burpees over Sandbag |
| 10 Sandbag Over the Shoulder |
| 7:01-14:00 |
| 30 SDLHP |
| 15 Burpees |
| Run 200M |
| 14:01-21:00 |
| Bike 30/24 Cal |
| 20 Single Arm Devils Press |
| Finish – Mobility |
| WOD 1: Individual – |
| 21 Minute Running Clock |
| 0:00-7:00 |
| Row 250/200M |
| 20 Burpees over Sandbag |
| 10 Sandbag Over the Shoulder |
| 7:01-14:00 |
| 30 SDLHP |
| 15 Burpees |
| Run 200M |
| 14:01-21:00 |
| Bike 30/24 Cal |
| 20 Single Arm Devils Press |
| Finish – Mobility |