| Warm-Up | 10 Minutes |
| Strength / Skill | Alternating EMOM |
| 20 Minutes | 3 x Bar Muscle-ups (6 Chest 2 Bar PU) |
| 4 x HSPU | |
| Metcon | For Time |
| 30 Power Clean (95# / 65#) | |
| Rest 2 Minutes | |
| 30 Push Press (95# / 65#) | |
| Rest 2 Minute | |
| 30 Front Squat (95# / 65#) |
| Warm-Up | 10 Minutes |
| Strength / Skill | Alternating EMOM |
| 20 Minutes | 3 x Bar Muscle-ups (6 Chest 2 Bar PU) |
| 4 x HSPU | |
| Metcon | For Time |
| 30 Power Clean (95# / 65#) | |
| Rest 2 Minutes | |
| 30 Push Press (95# / 65#) | |
| Rest 2 Minute | |
| 30 Front Squat (95# / 65#) |
Shogun CrossFit 