| Wednesday | DL%/PS TnG/ Odd Object |
| 1 | 3 Sets: For Quality |
| 10 R Arm DB Snatch- HAP | |
| 10 L Arm DB Snatch – HAP | |
| 30 Sec HS Hold | |
| 30 Sec FLR Hold on Rings | |
| 2 | 5X5 @65%-70% of DL RM – @21X1 – must stop and reset rep on the ground. No TnG |
| 3 | 4X5 TnG PS – Build through your sets – AIM for TNG everyset |
| 4 | FT: |
| 100/80 Cal Row | |
| 75 KBS (53/35) – HANG ON | |
| 50 Kipping HSPU |
