| Wednesday – Upper Press/Pull Variation/ Gymnastics Strength/ Condiitioning | |
| 1 | Split Jerk – rest as needed |
| Set 1 – 3 Reps @75% | |
| Set 2-4 – 2 reps @80% | |
| Sets 5-6 2 reps @85% | |
| 2 | 2A) Strict Weighted Pull-Ups X 4 Reps @30X1 – HAP – rest 1 min |
| 2B) Push Press X 3 Tough Reps @20X1 X 4 Sets – rest 1-2 mins | |
| 3 | FT: 3 Rounds |
| 400m Run | |
| 8/6 Burpee Bar Muscle Ups | |
| Rest 60 Sec | |
| 400m Row | |
| 15/10 Strict HSPU | |
| rest 60 Sec | |
| – 3 Min Rest | |
| FT: 3 Rounds | |
| 5/4 Burpee Bar Muscle Ups | |
| 10 Strict HSPU (@30X1 Kipping HSPU if you cannot Strict) | |
| 4 | 4 Sets: |
| A1) Pendlay row X10 Reps @Moderate Load | |
| rest as needed | |
| A2) Strict Press X10 Reps @Moderate Load X 3 Sets – rest as needed |