| AM Session | 90 Sec ON/OFF |
| 200m Run + AMRAP WB | |
| 200m Row + AMRAP DU | |
|
200m Run + AMRAP Burpees to 6″ Target
|
|
| 200m Row + AMRAP BJ (24/20) | |
| X3 Sets | |
| PM Session | |
| 1 | BS – 2X5@80% |
| BS – 2X3@85% | |
| BS – 2X1@90% | |
| 2 | Below Knee HAng Snatch X 2 |
| 3X75% of Snatch RM | |
| 3X80-85%% of Snatch RM | |
| 3 | 8 Min EMOM |
|
2 Strict C2B + 1 BMU X 2 Complex Reps
|
|
| 4 | 20 Min AMRAP |
| 500m Row | |
| 5/4 Ring Muscle Ups | |
| 10 PC (135/95) |
