| Saturday – FS+SJ/Gym Skill/Metcon/ | |
| 1 | 2 FS + SJ X 8 Sets – rest 2 mins b/t Sets – *Increasing the reps on FS this week |
| *Sets 1-2 – 70-75% of 1-RM Clean & Jerk | |
| *Sets 3-4 – 75-80% | |
| *Sets 5-6 – 80-80% | |
| *Sets 7-8 – 85-90% | |
| 2 | 7 Min EMOM |
| 3-6 Ring Muscle Ups – work on Efficiency here | |
| – | 2 min rest |
| 3 | 10 Min EMOM |
| 1- 3-5 Strict C2B + 3 Bar Muscle Ups | |
| 2 – 3-5 Kipping HSPU to a Deficit | |
| 4 | For Time: |
| 1k Row | |
| 50 Thrusters @75/55 | |
| 1k Row | |
| 50 WB (20/14) | |
| 1K Row | |
| 50 HPS (75/55) | |
| 5 | 3 Sets: For QUALITY NOT TIME: |
| 15 Hand Release Push-Ups | |
| 12 Strict Pull-Ups | |
| 9 Strict Ring Pull-Ups |