| Session Times |
| 7.00-8.00am – Olympic Lifting |
| 8.00am-9.00am – WOD |
| WOD |
| 5 Rounds for Time |
| 12 Pull-up |
| 10 Shoulder to Overhead 60/42.5kg |
| 50 Double-under |
Workout of the Day
| Session Times |
| 7.00-8.00am – Olympic Lifting |
| 8.00am-9.00am – WOD |
| WOD |
| 5 Rounds for Time |
| 12 Pull-up |
| 10 Shoulder to Overhead 60/42.5kg |
| 50 Double-under |