| AM Session: | Rowing Interval |
| 6X3 Min Row | |
| rest 3 mins – Aim for same output every Set | |
| 1 | BS – Find a tough Single on the day |
| 2 | BS 5X1 @85+% of 1 – Quality and Smooth reps here |
| 3 | 10X1 Snatch @85%+ – rest as needed |
| 4 | 3 Rounds For Time: |
| 400m Run | |
| 21 Burpees to 6″ Target | |
| 5 | 5X6-8 GH Raises @21X1 – rest as needed |
