| Tuesday – FS/ Clean/BS/ Metcon/Carry | |
| 1 | Every 2 Mins X 6 Sets – FS X 1 Rep – Build to todays Heavyish for the day |
| 2 | Every 90 Sec X 10 Sets – Clean + Jerk – Loading per set (by %): 55, 60, 65, 70, 75, 80, 85, 85+, 85+, 85+ |
| 3 | 3 Min AMRAP – AMRAP PC @75% of Clean RM |
| 4 | BS – 5 Sets: rest 2 mins |
| *Set 1 – 6 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 2 reps @ 85% *Set 4 – 2 reps @ 90% *Set 5 – 1 rep @ 95% |
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| 5 | A) BS – Max Unbroken Reps @85% – no more than 2 sec breathing pause at top or set is done |
| rest 3 mins | |
| B) Back Squat x the same number of reps achieved for 5A @75% of BS RM | |
| 6 | FT: |
| 500m Row | |
| 30 Thrusters (95/65) – Go for it and shoot for unbroken | |
| 6 Min rest | |
| 3 Sets: | |
| 400m Run | |
| 10/7 Ring Muscle Ups | |
| 5 Squat Cleans (185/125) | |
| rest 1:1 | |
| 7 | OFF |
