| Friday | |
| AM Session | 7 Sets: |
| 15 Burpees | |
| 300m Row | |
| rest 90 sec | |
| PM Session | |
| 1 | 15/12 Cal Row |
| 1 Min AMRAP Strict HSPU to a deficit | |
| X 3 Sets – rest 2 min | |
| 2 | 5 HEAVY Push Press |
| 1 Min AMRAP Strict C2B Pull-Ups | |
| X 3 Sets – rest 2 min | |
| 3 | 5 Sets: |
| 8/5 Slam Balls Over Shoulder (100#) | |
| 50 DU | |
| 25 Push-Ups | |
| 15 DL (185/125) | |
| 8 PC (185/125) | |
| rest 2 mins – Mix and match every set | |
| 4 | 14 Min EMOM |
| 10 GHD Sit-Ups |
