| AM Session | Intervals/Core |
| 1 | Every 4 Mins X 8 Sets: |
| 20/15 Cal AD | |
| 10 Burpee Box Jump Overs (24/20) | |
| *Alternate starting spot every round… | |
| PM Session | Clean+FS/BS/Gym Skill/ |
| 1 | Every 90 Sec X 6-8 Sets – Clean + FS + SJ – 1.1.1 – 6-8 Sets: @ 75-78%% of Clean RM |
| 2 | BS 4X4 @78-80%% of BS RM – Looking for Perfect reps here. This next cycle is perfect time to focus on posiiton in your squat mechanics |
| 3 | Every 20 Sec X 5-6 Mins |
| 2 Bar Muscle Ups | |
| 4 | 3 Rounds For Time: |
| 10 PC+OH (155/105) | |
| 20 Front Rack Walking Lunges (10/Leg) (155/105) | |
| 75 DU | |
| 5 | 4X8 GH Raises – 31X1 – rest as needed |
