| Friday – AM Intervals – PM: Snatch/BS/ POST Chain/ Metcon/Core | |
| AM Session: | 90 Sec AMRAP X 6 Sets |
| 1 | 250m Row – AMRAP Burpees w/ remaining time |
| rest 90 Sec | |
| 20 Cal AD – AMRAP DU w/ remaining time | |
| rest 90 Sec | |
| PM Session: | |
| 1 | 15 Mins to Build to a Heavy Squat Snatch |
| 2 | 15 Mins to Build to todays heavy BS |
| 3 | 12 Min AMRAP @85-90% |
| 25 FT Single Arm OH Walking Lunge (50/35) | |
| 8 DB Facing Burpees (Open Standard) | |
| 25 FT Single Arm OH Walking Lunge | |
| 16 Alt DB Snatch (50/35) | |
| 4 | 3×10 GH Raises @30X1 – rest as needed |
