| Saturday – FS+SJ/Gym Skill/Metcon/Poster Chain | |
| 1 | Every 2 Mins X 8 Sets – Build to a heavy Complex |
| Power Clean + FS + SJ | |
| 2 | 3 Sets: rest as needed |
| 3 Strict Tough Strict Press | |
| 3 Tough Weighted Strict Pull-Ups | |
| 3 | Every 90 Sec X 6-8 Sets |
| (2 Ring Muscle Ups + 3 Ring Dips @21X1) X 2 Complex’s – Ladies Modify to 1 Ring Muscle Ups + 3 Dips X 2 Sets if need be | |
| 3 min rest | |
| 4 | 10 Min EMOM |
| 1 – 6-9 Strict C2B | |
| 2 – 30 Sec AMRAP Strict HSPU to Deficit | |
| 5 | For Time: |
| 1 Mile Run | |
| 50 Bar Facing Burpees | |
| 40 Box Jump Overs (24/20) | |
| 30 PS (75/55) | |
| 20 Burpee Box Jump Overs (24/20) |
