| 1 | 90 Sec Front Bridge |
| 50FT Sled Push @Tough Load | |
| 200FT Farmers Carry (70/53) | |
| rest 90 Sec X 3 Sets | |
| 2 | 5X5 @70-75% of DL RM – @21X1 – must stop and reset rep on the ground. No TnG |
| 3 | 5X4 TnG PS – Build through your sets – AIM for TNG everyset |
| 4 | FT: |
| 10-8-6-4 | |
| Bar Muscle Up | |
| 10-15-20-25 | |
| Shoulder to Overhead (115/75) | |
| 30-60-90-120 | |
| DU |
