| AM Session | Intervals/Core |
| 1 | FT: Effort @80-85% |
| 125/100 Cal AD | |
| 75 Burpees to 6″ Target | |
|
1 Min On/1 Min OFF – you can only work 1 min at a time and then must rest 1 min
|
|
| PM Session | Clean+FS/BS/Gym Skill/ |
| 1 | Every 90 Sec X 8 Sets – Clean + FS – 2.2 |
| 4 Sets: @ 60-65% of Clean RM | |
| 4 Sets: @ 65-70% of Clean RM | |
| 2 | BS 3X6 @70-75% of BS RM – Looking for Perfect reps here. This next cycle is perfect time to focus on posiiton in your squat mechanics |
| 3 | 9 Min AMRAP |
| Burpee Ring Muscle Ups – aim for more EFFICIENT reps, not total reps | |
| 3 Min Rest | |
| 5 Min AMRAP | |
| 5/3 Strict HSPU – Must be done in Sets of 5/3 – count total number of Sets | |
| 4 | Ft: |
| 25 KBS (70/53) – Buy IN | |
| 30,20,10 | |
| WB (25/16) | |
| Cal Row | |
| 25 KBS (70/53) Cash-Out | |
| 5 | 3X6-8 GH Raises – 31X1 – rest as needed |
