| AM Session | Intervals+Core |
| 10 Step Down BJ (30/24) | |
| 10 Cal Row | |
| 10 Bar Facing Burpees | |
| 10 HSPU | |
| X 7-8 Sets: Mix and Match Order – Rest 1:1 | |
| PM Session | |
| Snatch |
Snatch/Paused FS%/ DB/KB Skill/Aerobic Metcon/Upper PP
|
| 1 | 5X2 Squat Snatch @80-82.5% – Aim for Perfect Reps here – Drop and Reset and rest as needed |
| 2 |
3X3 Paused FS @21X1 – 80-85%% of FS RM – rest as needed
|
| 3 | 21 Min AMRAP @85-90% |
| 500m Row | |
| 15 KBS (70/53) | |
| 15 Thrusters (75/55) | |
| 25/20 Cal AD | |
| 15 GHD Sit-Ups | |
| 15 PS (75/55) |
