| AM Session | |
| A) | 2 Sets: |
| 3 Min Row | |
| rest 2 min | |
| 3 Min AD | |
| rest 2 min | |
|
3 Min Burpee Box Jump – Step Down
|
|
| rest 2 mins | |
| B) | 3 Sets: |
| 30 Sec Hollow Rock | |
| rest 15 Sec | |
| 30 Sec WEighted Hollow Hold | |
| rest 1 min | |
| PM Session | |
| A) |
CGBP @31X2 – 3,3,2,2,1 – Last Set should be a heavy single for the day
|
| rest as needed | |
| B1) | 3 Tough Push Press @31X2 |
| rest 30 Sec | |
| B2) | 5.5 Kipping HSPU to a deficit @30X1 – do 4 reps a high deficit, then strip plates and do other 4 reps at lower deficit |
| rest 30 Sec | |
| B3) | 1 Legless RC + 1 RC |
| X 3-4 Sets – rest 2 mins | |
| C) | For Time: |
| 10 Ring Muscle Ups | |
| 100 Push Press (75/55) | |
| 10RingMuscleUps | |
| 100 Wall Balls (20/14) | |
| 10 Ring Muscle Ups |
