| Wednesday | |
| 1 | Build to a heavy OHS |
| 2 | Build to a heavy Double TnG Squat Clean |
| 3 | 10 Min AMRAP |
| 3 Ring Muscle Ups | |
| 6 Burpees BJ Overs (24/20) | |
| 30 DU | |
| rest 2 mins | |
| 3 Min AMRAP | |
| AMRAP Cal AD | |
| 4 | 4 Sets: |
| 10 Pendlay Row @Moderate Load – @22X1 | |
| rest 20 Sec | |
| 10 DB Floor Press @Tough Load/ Arm | |
| rest as needed |
