| Kettlebell | Perform/RX | Compete |
| A.) Muscle Ups | A.) Muscle Ups | A.) Muscle Ups |
| – 4×10 False Grip Ring Rows | – 4×10 False Grip Ring Rows | – 4×10 False Grip Ring Rows |
| – Max Effort MU attempts | – Max Effort MU attempts | – Max Effort MU attempts |
| B.) 14 min AMRAP | B.) 14 min AMRAP | B.) Open WOD 14.4 |
| 30 cal row | 30 cal row | 14 min AMRAP |
| 25 T2B | 25 T2B | 60 cal row |
| 20 Wallballs (20/14) | 20 Wallballs (20/14) | 50 T2B |
| 15 Double KB Cleans | 15 Power Cleans (135/95) | 40 Wallballs (20/14) |
| 5 MU or dips | 5 MU or dips | 30 Power Cleans (135/95) |
| 20 Muscle Ups |
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