- 24x Power Snatches with 45kg / 30kg
- 1x Rope climbs
- 42x Weighted Situps with 9kg / 6kg
- 1x Rope climbs
- 24x Weightet Lunges with 45kg / 30kg
- 1x Rope climbs
- 42kcal AirBike
- 1x Rope climbs
- 24x Push Press with 45kg / 30kg
- 1x Rope climbs
- 84x Double Unders or 252 SU
- 1x Rope climbs
