| Friday | |
| AM Session | 10 Sets |
| 300m Row | |
| 200m Run | |
| rest 1 min | |
| PM Session | |
| 1 | 2 Min AMRAP |
| 10 Tough CGBP | |
| 8 Strict Pull-Ups | |
|
AMRAP Ring Muscle Ups w/ remaining time
|
|
| X 3 Sets – rest 2 min | |
| 2 | 2 Min AMRAP |
| 10 Tough Pendlay Row | |
| 8 Kipping HSPU | |
|
AMRAP HS Walk W/ remaining Time – Set up 15 FT Increments
|
|
| X 3 Sets – rest 2 min | |
| 3 | 10 Min AMRAP @85-90% |
| 100m Run | |
| 5 PS (95/65) | |
| 5 PC (95/65) | |
| 5 Thrusters (95/65) | |
| 4 | 12 Min EMOM |
| 10 GHD Sit-Ups |
