| Monday AM | |
| A) | 2X500m Row @75% – rest as needed |
| B) | 1X1K Row – AFAP |
| Monday | |
| A) | Build to a heavy Push Press for the Day |
| B) | For Time: |
| 30 Ring Muscle Ups | |
| Scale to 10 Min AMRAP of RMU if you were only holding 1-2 on the 10 Min EMOMS | |
| C) | 20 Min EMOM |
| 1- 6-9 Burpee BJ Overs (24/20) | |
| 2 – 15/12 Cal Row | |
| 3 – 10-15 T2B | |
| 4 – 12/9 Cal Ad |
