| Friday | |
| AM Session | X 8-10 Sets |
| 10/8 Cal AD | |
| 12 /10 Cal Row | |
| 200m Run | |
| rest 2 minutes | |
| PM Session | |
| 1 | 3 Sets: |
| CGBP X 6 Heavy Reps | |
| rest 20 Sec | |
| 45 Sec AMRAP BMU | |
| rest 2-3 mins | |
| 2 | 3 Sets: |
| Push Press X 6 Heavy Reps | |
| rest 20 sec | |
|
45 Sec AMRAP Kipping HSPU
|
|
| rest 2-3 mins | |
| 3 | For Time |
| 30 PC (115/75) | |
| 75 DU | |
| 30 FS (115/75) | |
| 75 DU | |
| 30 S2OH (115/75) | |
| 4 | 10 Min EMOM |
| 10 GHD Sit-Ups |
