| AM Session | Intervals + Core |
| 24 Min EMOM | |
| 1- 18/15 Cal Row | |
| 2 – 15/12 Cal Ad | |
| 3 – 12 BJ (24/20) | |
| 4 – rest | |
| PM Session | |
| Snatch | Snatch/Paused FS%/ DB/KB Skill/Aerobic Metcon/Upper PP |
| 1 | 10 Dual DB Box Weighted Step Overs (24/20) – (50/35)/Arm |
| 15 GHD Sit-Ups | |
| X 3 sets – rest as needed | |
| 2 | 5X5 Squat Snatch @70-75% – Aim for Perfect Reps here – Drop and Reset and rest as needed |
| 3 | 3X6 Paused FS @21X1 – 70-75% of FS RM – rest as needed |
| 4 | 20 Min AMRAP |
| 200m Run | |
| 5 PS (115/75) | |
| 5 Bar Facing Burpees | |
| 5 PC+OH (115/75) | |
| 5 | 7 Min AMRAP |
| 5 Strict Ring Dips @30X1 | |
| 5 Parralette Push-Ups @30X1 |
