| Wednesday – SJ/ Upper Press/Pull Variation/ Gymnastics Strength/ Condiitioning | |
| 1 | Split Jerk 5X2 – All sets @80-85% – rest as needed |
| 2 | Push Press – Build to a heavy set of 5 |
| 3 | 5 Rounds: |
| 21 Push Press @95/65 | |
| 7 Bar Muscle Ups | |
| rest 2 mins | |
| 4 | 4 Rounds NOT FOR TIME: For Quality |
| 12 Body Weight CGBP | |
| 200m Row | |
| 15 Strict Pull-Ups | |
| 200m Row | |
| rest 2 mins | |
| 5 | 4-5 Sets: |
| 45 Sec FLR Hold on Rings | |
| 20-30 Banded Pull-A-Parts | |
| rest as needed |