| AM Session | |
| A) | 1 Sets: |
| 5 Min Row | |
| rest 3 min | |
| 5 Min AD | |
| rest 3 min | |
| 5 Min Row | |
| rest 3 Min | |
| 5 Min AD | |
| B) | For Time: |
| 1-10 Unbroken T2B | |
| PM Session | |
| A) | CGBP – Find a heavy single for the day |
| rest as needed | |
| B) | 7 Min AMRAP |
| 1 Push Press (165/115) | |
| 2 Strict HSPU | |
| 3 Strict C2B | |
| C) | 5 Sets: rest 1 min b/t sets |
| 15/12 Cal Row | |
| 9 HPS (95/65) | |
| 6 Bar Muscle Ups |
