| AM Session | Intervals/Core |
| 1 | Running Intervals |
| 6X800m Runs | |
| rest 1:1 | |
| PM Session | Clean+FS/BS/Gym Skill/ |
| 1 | Every 90 Sec X 6-8 Sets – Clean + SJ – 2.1 |
| 6-8 Sets: @ 80-85%% of Clean RM | |
| 2 | BS 4X4 @82.5-85% of BS RM – Looking for Perfect reps here. |
| 3 | FT: |
| Bedlam | |
| 25-20-15 | |
| Thrusters (135/95) | |
| KBS (70/53) | |
| Burpees | |
| 5 | 5X8 GH Raises – 31X1 – rest as needed |
