| AM Session | Intervals/Core |
| 1 | Every 3 Mins X 8 Sets: |
| 400m Run | |
| 8-10 Unbroken T2B | |
| *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: @ 80-82.5%% of Clean RM | |
| 2 | BS 4X4 @80-82.5%% of BS RM – Looking for Perfect reps here. |
| 3 | 7 Min AMRAP – Death By Strict Pull-Ups |
| Strict Pull-Ups – 2.4.5.6.8.10 Etc… | |
| 5 Ring Push-Ups After Every Set of PU | |
| 4 | 3 Rounds: |
| 500/400m Row | |
| 14 Burpees over ERG | |
| 7 Ring Muscle Ups | |
| 5 | 4X8 GH Raises – 31X1 – rest as needed |
