| Friday – AM Intervals – PM: Snatch/BS/ POST Chain/ Metcon/Core | |
| AM Session: | Running Intervals:@80-85% percieved effort – Aim for Same Output every set |
| 1 | 2 Sets: 800m Run |
| 3 Min rest b/t sets | |
| 2 | 1 Set: 1600m Run |
| 1600m Run | |
| rest 6 mins | |
| 3 | 6X200m Run |
| rest 1 Min | |
| PM Session: | |
| 1 | 15 Mins to Build to a Heavy PS + OHS |
| 2 | BS – Every Min X 10 Mins – BS @31X1 |
| *all Sets @85% of 1RM BS | |
| 3 | FT: |
| 25 PC (115/75) | |
| 50 WB | |
| 100 DU | |
| 50 WB | |
| 25 PC (115/75) | |
| 4 | 6A) 3X 50/Arm FT Single Arm DB OH Walking @Moderate Load |
| rest as needed | |
| 6B) 3×10 GH Raises @30X1 | |
| rest as needed |