| 1 | 1. Every 90 sec x 8 sets: PC+SJ – 3.1 @75-80% |
| 2. 5×3 TnG PC+OH – Build in your sets – TnG AND Quality | |
| 2 | Fot Time: |
| 3 | 20-18-16-14-12-10-8-6-4-2 |
| DB Push Press (50/35) | |
| 10-9-8-7-6-5-4-3-2-1 | |
| Strict HSPU | |
| Rest 10 mins | |
| 4 | FT: |
| 800m Run | |
| 15 Push Press (135/95) | |
| 200FT HS Walk | |
| 15 PC (135/95) | |
| 200 DU | |
| 15 Push Press (135/95) | |
| 800m Run |
