| Wednesday – SJ/ Upper Press/Pull Variation/ Gymnastics Strength/ Condiitioning | |
| 1 | Push Press – Build to a Moderate Set of 3 |
| 2 | 3 Sets: Rest as Needed |
| 5 CGBP @Moderate Weight | |
| 10 Strict Pull-Ups | |
| 3 | FT: |
| 27-21-15-9 | |
| Pull-Ups | |
| Kipping HSPU | |
| *200m Run after each round – Also finish with 200m run |
