| Friday | |
| AM Session | OFF |
| PM Session | 5 Sets: Work efficency on both movements here |
| A) | 5 Push Press @155/105 |
| 5/4 Ring Muscle Ups | |
| rest 1 min b/t sets | |
| B1) | DB Bench Press X 6 reps @31X2 – rest 30 Sec |
| B2) | DB Bent Over Row X 6 Reps @31X2 – rest 30 Sec |
| B3) | 6-8 L-Sit Strict Pull-Ups |
| X 4 Sets – rest as needed | |
| 3 | 5 Min AMRAP |
| 7 Thrusters (75/55) | |
| 7 Pull-Ups | |
| rest 5 mins | |
| 2 Rounds: | |
| 24 Power Snatch (75/55) | |
| 12 Bar Facing Burpees | |
| *Score is two seperate scores | |
| 4 | 3 Sets: |
| 30 Ab-Mat Sit-Ups | |
| 20 Hip Extensions | |
| 10 Strict T2B |
