| Friday | |
| AM Session | 6-7 Sets: |
| 250m Row | |
| 10 KBS (70/53) | |
| 10 BJ Overs | |
| rest 2 mins – mix and match every set | |
| PM Session | |
| 1 | 10 Clapping Push-Ups – 15 Sec Rest |
|
2 Heavy Push Press + 2 PJ – 15 Sec Rest
|
|
| 10-12 Pull-Ups | |
| X 3 Sets – rest 2 min | |
| 2 | 2 Rope Climbs – 15 Sec Rest |
|
5-7 Weighted strict Pull-Ups – 15 Sec Rest
|
|
| 6 Strict + 6 Kipping HSPU | |
| X 3 Sets – rest 2 min | |
| 3 | For Time: |
| 120 DU | |
| 60 WB (20/14) | |
| 30 C2B | |
| 120 DU | |
| 4 | 15 Min EMOM |
| 10 GHD Sit-Ups |
