| Friday | |
| AM Session | 4-5 Sets: |
| 30 DU | |
| 600m Run | |
| 30 DU | |
| rest 3 min | |
| PM Session | |
| 1 | 5 Tough CGBP – 20 Sec |
| 8-10 Bar Muscle Ups | |
| X 3 Sets – rest 2-3 min | |
| 2 | 8 DB Strict Press – 15 Sec |
| 40 FT HS Walk – 15 Sec | |
| 1 Min AMRAP Strict Pull-Ups | |
| X 3 Sets – rest 2 -3min | |
| 3 | 13 Min AMRAP |
| 4 Squat Snatch (155/105) | |
| 8 Hang DB PC+OH (60/40) | |
| 12 Cal Row | |
| 4 | 16 Min EMOM |
| 10 GHD Sit-Ups |
