| Saturday – FS+SJ/Gym Skill/Metcon | |
| 1 | Every 2 Mins X 8 Sets – Build to a heavy Complex |
| Power Clean + Clean | |
| 2 | Every 90 Sec X 6-8 Sets |
| (1 Ring Muscle Up + 2-3 Strict Ring Dips) X 2-3 Complex’s | |
| 3 | Every 90 Sec X 6-8 Sets |
| 40-50 FT HS Walk + 4-6 Kipping HSPU to Deficit | |
| 4 | For Time: Triple 3 |
| 3000m Row | |
| 300 DU | |
| 3 Mile Run |
