| WOD 1: (individual) |
| LADDERS |
| 10 Min Ladder |
| 3 Wallball Cleans |
| 3 Wallball Squats |
| 3 Wallball Up/downs |
| 6 Wallball Cleans |
| 6 Wallball Squats |
| 6 Wallball Up/downs |
| 9… |
| Wallball up/down is up/down with |
| hands on the ball. |
| Updown=no pushup burpee |
| REST 3 MINS |
| WOD 2: (Individual) |
| 8 Min Ladder |
| 2 Renegade Rows (NO PUSHUP) |
| 2 DB DL |
| 2 DB S2OH |
| 4 Renegade Rows (NO PU) |
| 4 DB DL |
| 4 DB S2OH |
| 6…. |