| Friday | |
| AM Session | 7-8 Sets: |
| 12/10 Cal AD | |
| 60 DU | |
| 12/10 Cal AD | |
| rest 2 mins | |
| PM Session | |
| 1 | CGBP X 8-10 reps @tough load |
| Pendlay Row X 8-10reps @tough load reps – rest 2 min | |
| X 3 Sets – rest 2-3 min – 30 sec | |
| 2 | 5-7 Tough Push Press + 50 FT OH Walk – 30 Sec rest |
| 50 FT HS Walk – 30 Sec Rest | |
| 3 Rope Climb – rest 2 mins X 3 sets | |
| X 3 Sets – rest 2 -3min | |
| 3 | 5X2 Min AMRAP |
| 10 Burpee BJ Overs (24/20) | |
| AMRAP PC + OH (135/95) | |
| rest 2 mins b/t sets | |
| 4 | 20MinEMOM |
| 10 GHD Sit-Ups |
