| 1 | 6X2 @87.5%+ of DL RM – @21×1 – must stop and reset rep on the ground. No TnG |
| 2 | 6X2 TnG PS – Build through your sets – AIM for TnG AND QUALITY |
| 3 | 12 Min AMRAP |
| 15/12 Cal Row | |
| 4 Bar Muscle Ups | |
| 12 Kipping HSPU | |
| 24 Air Squats | |
| 4 | 5 X 1 Min Front Bridge – rest 1 min |
